Main – CrossFit
Main WOD
A: Metcon (AMRAP – Reps)
1 max rep set UB wall ball
Rx – 20/14
Scaled – 16/10
B1: Back Squat (5 x 10 ; add 10# ; rest 1 min then B2)
B2: Bulgarian Split Squats (5 x 8 ; 20-30# ; rest 2 min)
C: Metcon (Time)
3 rounds for time of
15 power snatch 75/45
10 box jump overs
5/3 MU / C2B pull ups
Competition WOD
A: C / J complex 3 (Build over 5 working sets ; 20 min )
1 power clean
1 front squat
1 hang clean
1 push press
1 split jerk
B: Back squat Front squat (3 sets ; 185/135)
Perform 10 back squats then after re rack immediately into 5 front squats
C: Metcon (Time)
5 rounds of
6 burpee box jump overs
12 G2OH 115/75
24 DUs
SWOD
S-: Metcon (AMRAP – Rounds and Reps)
S-A.
Back Squat
65%x5
75%x3
85%xAMRAP
65% 5×8 reps
; rest 2-3 minutes
S-B.
Skater Squats 5×7/side; rest 90 seconds *light weight
https://www.youtube.com/watch?v=Tivrc9UhELc
S-C.
HIGH Box Jumps 5×5; rest 60 seconds
S-D.
5 sets:
Hollow Rock x 90 seconds; rest 60 seconds