Mon

Main – CrossFit

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Main WOD

M-1: Metcon (Time)

500m row
20 alt KB/DB snatches – light
200m run
3 rounds for time

M-2: Pull up and dip progression

Competition WOD

C-1: Oly – week 7

Mon – day 1
Wed – day 2
Fri – day 3

C-2: Metcon (3 Rounds for time)

9 power cleans 155/105
6 front rack lunges per leg
3 MU
Rest 5 b/t
3 sets each for times
You can do either one or both….

SWOD

A: Floor Press (4 RM in 3-5 Heavy Sets)

B: Strict pull ups (2 x Max Reps)

Maintain hollow position
*1-2 in the tank on first set.
**Rest 3 b/t.

C1: Pendlay Row (3 x 10)

C2: Band Pull Aparts (3 x 15)

D: Snatch Grip Shrugs (3 x 5)

Strict shrug with snatch grip.

E: Hammer Curls (4 x 6)

Neutral grip DB curls.