Monday

Main – CrossFit

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Main WOD

A: Back Squat (4 x 4 ; Add 5-10# from last week)

B: Jumping Back Squats (Use 40% max ; 2 x 10 ; rest 1 min)

Get deep, pause at bottom then explode up into jump….both feet off floor

C: Metcon (3 Rounds for time)

30 cal row

20 wall ball 20/14

10 C2B pull up

Rest 3 min

3 sets each for time

D: Hollow rocks (3 x 20 ; rest 1 min)

Competition WOD

A: Snatch (60%x3 / 65%x3 / 70%x3x4 sets)

B: Snatch Pull (3 x 4 @ 90% max snatch)

https://www.youtube.com/watch?v=aHHIu84GxpE

C: Back Squat (3 x 15 ; build over sets 1st set 50-60%)

D: Muscle-ups (Work transitions / swings / multiples)

SWOD

A: Back Squat (65% x 5 ; 75% x 3)

B: Back Squat (AMRAP 60s @ 65% x 5 ; rest 3 b/t)

C: Skater squats (3 x 12/side)

5 x 5 / side

D: Broad jump (5 x 3)

perform back to back to back with as little time on ground

E: Hollow rocks (5 sets x 20 ; rest 1 min)

Categories: WOD

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