Mon

Main – CrossFit

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Main WOD

M-1: Overhead Squat (3 x 5 ; 80%+)

M-2: Metcon (Time)

21-15-9 of
Pull ups
OH squats 95/65

M-3: Dips (3 x 20)

Competition WOD

C-1: Split Jerk (3 x 65% / 70% / 75% / 80% / 83%)

C-2: Snatch (3 x 65% / 70% / 75% / 80% / 83%)

C-3: Clean (3 x 65% / 70% / 75% / 80% / 83%)

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

C-5: 3 x 3 snatch PP + OHS (75% / 85% / 90% / 95% / 98%)

3 snatch grip push press into 3 OHS

SWOD

A: Floor Press (5 RM)

B: DB OH Press (Arms to sides) (2 x Max reps (~12+))

Palms Forward

C1: Feet Elevated Ring Rows (4 x 6-10)

Ring rows done with feet elevated off the ground.
Elevate feet to same height as the rings.

C2: Face Pull (4 x 6-10)

Attach band to pull up rack and pull to face.

D: DB Shrugs (3 x 8)

Palms in.

E: Barbell Reverse Curls (2 x 20)

Barbell Curls w/ Reverse Grip

Categories: WOD

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