Main – CrossFit
Main WOD
A1: Back Squat (5 x 5 ; add 10#)
Super set with A2 –
rest 30s after BS , then rest 2-3 min
after BSS
A2: Bulgarian Split Squats (5 x 8 ; BW – 30#)
B: Metcon (AMRAP – Reps)
AMRAP 8 of
30 power cleans 95/65
10 burpee over bar
25 power cleans 115/75
10 burpee over bar
20 power cleans 135/95
10 burpee over bar
15 power cleans 155/115
10 burpee over bar
Competition WOD
A: Metcon (Time)
1 set for time of
50/40 wall ball 20/14
50/40 cal AD
50//40 cal row
8 min cap
B: Thruster (Clusters…3.3.3 135/95 starting weight)
Complete 5 sets of 3.3.3
Men – 135 – 155 – 165 – 185 – ???
Ladies – 95-105-115-125- ???
Rest 20s b/t triples
C: Bar Muscle-ups (3 x max rep ; rest 2-3 b/t)
SWOD
A1: Back Squat (5 x 60% , 5 x 70%)
A2: Back Squat (AMRAP x 80%)
A3: Back Squat (5 x 8 @ 60% ; rest 2-3)
A4: Skater squats (5 x 5 ; rest 90s)
5 x 5 / side
https://www.youtube.com/watch?v=Tivrc9UhELc