Main – CrossFit
Main WOD
A1: Back Squat (5 x 10 ; add 5-10# rest 30s)
Super set with lunges
A2: Weighted alt lunges (Men 115# / Ladies 75# ; rest 1 min)
With a bar in front rack perform alt lunges
20 min max….get it done
B: Pull-ups (3 x 8-12 ; strict or assisted ; rest 90s)
6 min cap
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 of
15 power snatches 95/65#
30 burpees to 45# plate
5/3 MU
Scale for MU
10/6 C2B pull ups / pull ups / rows
Competition WOD
A: Push Press (Build to a heavy single in 10-12 min)
B: Metcon (Time)
2 rounds for time of
500m row
25 S2OH 95/65
C: Metcon (Time)
21-15-9 thrusters 95/65
7-5-3 MU
SWOD
S-: Back Squat (S-A. Back Squat 60%x5 70%x5 80%xAMRAP 60% 5×8)
S-: Metcon (AMRAP – Rounds and Reps)
S-B.
Skater Squats 5×5/side; rest 90 seconds *light weight
https://www.youtube.com/watch?v=Tivrc9UhELc
S-C.
HIGH Box Jumps 5×4; rest 60 seconds
S-D.
6 sets:
Hollow Rock x 60 seconds; rest 60 seconds