Main – CrossFit
Main WOD
B: Back Squat (3 x 2 AHAP ; build over sets ; rest 3 b/t)
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
12 S2OH 115/80
12 box jumps 24/20
12 T2B
Competition WOD
A: Snatch (65% x 3; 70% x 3; 75% x 2)
B: Clean and Jerk (65% x 3; 70% x 3; 75% x 2)
C: Back Squat (3 x 5 @ 75%)
D: Metcon (AMRAP – Rounds and Reps)
10 deadlift 255/175
10 box jumps 24/20
10 T2B
AMRAP 10
SWOD
S-: Metcon (AMRAP – Rounds and Reps)
S-A. Build to a Heavy Front Squat in 20 minutes
S-B. Build to a Heavy Power Snatch in 20 minutes
S-C. Farmer Carry 400m a 1 Heavy Ass Dumbell/Kettlebell per hand