Main – CrossFit
Skill Work
M-1: Med ball clean
M-2: Metcon (Time)
4 rounds for time of
10 power cleans 115/80
10 alt. front rack lunges
10 KB swing Russian 70/53
Competition WOD
C-1: Snatch (3 x 70% / 2 x 75% / 1x 80% / 1 x 85%)
C-2: Clean (Same)
C-3: Snatch Pull (5 x 95% / 100% (2))
C-4: 3 x 3 snatch PP + OHS (75% / 85%/92%/97%/100%)
3 snatch grip push press into 3 OHS
SWOD
SW-A: Floor Press (3 RM in 3-5 sets.)
SW-B: 2 Handed KB Overhead Press (4 x 8)
2 handed Kb press from front rack.
SW-C1: Close Grip Pull Ups (4 sets of equal reps)
Pull up where your body is perpendicular to the bar (standing sideways to the bar instead of facing). Grip where palms are facing each other.
SW-C2: Overhead Band Pull Apart (4 x 10)
Pull apart that starts with arms locked out overhead in a press position.
SW-D: Snatch Grip Shrugs (3 x 10)
Strict shrug with snatch grip.