Main – CrossFit
Main WOD
M-1: Skill work (No Measure)
Take 10-12 min and work on a gymnastics skill….HSPU / dips / pull ups / MU / bar MU
M-2: Front Squat (EMOM 6 x 5 reps @ 70-80%)
M-3: Metcon (Time)
5 rounds for time
200m run
8 sq cleans 135/95
6 box jumps 30/24
Competition WOD
C-1: Oly week 8
M-1
W-2
F-3
C-2: Metcon (Time)
400m run
5 MU
5 DL 335/255
3 rounds
SWOD
A: Multiposition Power Clean (6 x 6)
Rep 1: Hip/High Hang
Rep 2: Mid Thigh
Rep 3: 1″ Above Knee
Rep 4: 1″ Below Knee
Rep 5: Mid Shin
Rep 6: Floor
B: Front and Rear Foot Elevated Split Squat (3 x 10 each leg)
Split squat where the rear foot and front foot are both elevated.
C: Seated Good Morning (4 x 8)
Good morning while seated on bench with feet on floor.
D: Ab Wheel Roll Outs (3 x 15)
*From knees or feet. Choose the hardest difficulty for number of reps.
**Use a wall as a stop for scaling.