Main – CrossFit

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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


C-2: Metcon (Time)

400m run
5 MU
5 DL 335/255
3 rounds


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.

Categories: WOD

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