Mon

Main – CrossFit

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Main WOD

M-1: Skill work (No Measure)

Take 10-12 min and work on a gymnastics skill….HSPU / dips / pull ups / MU / bar MU

M-2: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 of
400m run
20 front squats 95/65
10 C2B pull ups / pull ups

Competition WOD

C-1: Split Jerk (5 x 65% / 70% / 75% / 78%)

C-2: Snatch (5 x 65% / 70% / 75% / 78%)

C-3: Clean (5 x 65% / 70%/ 75% / 78%)

C-4: Snatch Pull (5 x 95% / 100% / 105% (2))

SWOD

A: Push Jerk (4 RM)

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