Main – CrossFit
Main WOD
M-1: Front Squat (3-2-1 ; 3-2-1 build across all sets)
M-2: Chest-To-Bar Pull-ups (3 x AMRAP ; rest 3 b/t)
M-3: Metcon (Time)
10-8-6-4-2
Box jumps 24/20
Thrusters 95/65
SWOD
S-A: Deadlift (1×5)
S-B: Back Squat (1×5)
S-C: Metcon (Calories)
3 sets:
Airdyne Sprints
30 seconds ALL OUT/Easy Spin 30 seconds
Competition WOD
C-1 : 3 position clean (6 sets, build across sets)
high hang
mid hang
floor
C-2: Push Jerk (EMOM 5 x 5 reps ; AHAP w/good form)
C-3: Pistol / bar MU ladder
Ladder 1-AMRAP in 12 min
2 pistols per leg , add 2 per set
1 bar MU , add 1 per set
Set 1 – 4 total alt. pistols + 1 bar MU
Set 2 – 6 alt pistols + 2 bar MU, etc
C-4: Metcon (No Measure)
Easy 2k row….recovery pace