Main – CrossFit
Main WOD
A: Back Squat (Establish a 1RM back squat in 20 min)
B: Metcon (Weight)
OH squat
EMOM 6 x 5 reps
Start from a full snatch
C: Pavel complex
Work on your progression
D: Metcon (Time)
800m run
Competition WOD
A: Snatch (60%x3; 65%x3; 70%x3; 75%x3x3)
B: Snatch Pull (3 x 4 @ 95%)
C: Back Squat (6 x 5 @ 75%)
D: Metcon (AMRAP – Reps)
AMRAP 5
Burpee box jumps 30/24
SWOD
S-A: Back Squat (S-A. Back Squat 60%x5 70%x5 80%xAMRAP 60% 5×10)
S-B: Skater squats (S-B. Skater Squats 5×5/side; rest 90 more weight)
5 x 5 / side
S-C: Metcon (Weight)
S-C.
HIGH Box Jumps 5×5; rest 60 seconds
Hollow Rock x 120 seconds; rest 60 seconds