Main – CrossFit
OK this is the week we’ve been training for…let’e get it!!!
Main WOD
M-1: Back Squat (Establish a 1 RM in 20 min)
M-2: Bench Press (Establish a 1 RM in 20 min)
Competition WOD
C-1: Snatch (3 x 70% / 2 x 75% / 1 x 80% / 1 x 85%)
C-2: Clean and Jerk (3 x 70% / 2 x 75% / 1 x 80% / 1 x 85%)
C-3: Snatch Pull (5 x 95% / 5 x 100% (2))
c-4: 3 x 3 snatch PP + OHS (75% / 85% / 92% / 97% / 100%)
3 snatch grip push press into 3 OHS
SWOD
A: Push Jerk (3 RM (3-5 sets @ 85%+))
B: Rings Push Ups – Rings Turned Out (2 x Max Reps)
Push up on the rings where you turn the rings out at the top of the push up.
C1: Ring Rows (5 x 10)
Find a height that allows you to do all 5 sets of 10 with good body position.
C2: Seated DB “Power Cleans” (5 x 10)
Not really a power clean but a movement to work external rotation.
D: Snatch Grip Shrugs (4 x 8)
Strict shrug with snatch grip.
E: Hammer Curls (2 x 20)
Neutral grip DB curls.