Main – CrossFit
Main WOD
Metcon (Time)
400m run
12 front squats 185/115
6 box jumps 30/24
3 rounds for time
Bar Dips (3 x 20)
Dips on a static bar.
Competition WOD
Skill work (No Measure)
Take 10-12 min and work on a gymnastics skill….HSPU / dips / pull ups / MU / bar MU
Oly week 9
day 1-2-3
SWOD
SW-A: Squat Jump (3 x 6)
Full squat to jump.
SW-B: (No Measure)
B – Multiposition Power Clean
6 x 4
*Mid Quad, 1″ above knee, mid shin, floor
C – Back Squat
5 x 5 @ 60%
*Focus on moving the weight as fast as possible, especially during the concentric portion of the lift.
D – Ab Wheel Rollouts
4 x 8