Main – CrossFit
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