Main – CrossFit
Main WOD
M-1: Back Squat (5 x 3 ; build over sets , Conga style)
M-2: Push Jerk (EMOM 8 x 5 reps ; moderate)
M-3: Clean and Jerk (10 rep sets ; build each set)
Competition WOD
C-1: Snatch Grip Deadlift (3 x 8 ; 80/90/100%)
C-2: Hang Power Snatch (Build to a heavy 3 rep)
C-3: Metcon (AMRAP – Reps)
In 10 min complete as many reps/sets of
C/J as possible in 10 rep sets
Add 20# / set
Men start 115#
Ladies start 75#
C-4: Handstand Walk (6-8 min HS walk )
SWOD
SA1: Back Squat (5 x 65% ; 3 x 75% ; AMRAP 85%)
SA2: Back Squat (1 x 90% ; 1 x 95-105% ; rest 2-3)
SB: Bulgarian Split Squats (4 x 12 AHAP ; heavier than last week ; rest 90)
SC: Broad jump (5 x 5 ; rest 1 min)
perform back to back to back with as little time on ground
SD1: Side plank (3 sets of each)
Hold 60s each side , rest 60s