Mon

Main – CrossFit

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Main WOD

W: Metcon (No Measure)

800m run @ 75%

A: Pull up / dip pregression (Pavel / dip progression)

10 min to work on your progression

B: Back Squat (3 x 10 @ 50% ; fast down and up)

C: Metcon (3 Rounds for time)

Row

30 cal x 3 ; rest 3 b/t

Competition WOD

A: Back Squat (Complete sets as follows)

75% x 5 , 80% x 4 , 85% x 3 , 90%+ x 2

Rest 3 b/t

B: Front Squat (2 x 10 @ 60-65%)

C: Metcon (Time)

2 rounds @ 85% effort

50 cal row

40 KB swings full 53/35

30 HSPU kip

20 burpee box jump 24/20

10 hang power cleans 165/115
Focus is moving effeciently through each movement , rest b/t moves as much as possible instead of during sets

SWOD

S-: Back Squat (S-A. Back Squat 55%x5 65%x5 75%xAMRAP 55% 5×10)

S-B: Skater squats (S-B. Skater Squats 5×5/side; rest 90 seconds )

5 x 5 / side

S-: Metcon (AMRAP – Rounds and Reps)

S-C.

HIGH Box Jumps 5×5; rest 60 seconds

Hollow Rock x 90 seconds; rest 60 seconds