Main – CrossFit
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