Thurs

Main – CrossFit

You are amazing!! yeah, you!

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Main WOD

Around the World (No Measure)

5 movements @ 70%
1 min each for 30 min

Active Recovery (No Measure)

Tempo Run

10 Rounds of:
200 m Run
60 Single Unders
10 Sit Ups
100 m Walk

Competition WOD

Around the World (No Measure)

5 movements @ 70%
1 min each for 30 min

SWOD

SW-A: Power Clean (1 x 3 @ 50%, 1 x 3 @ 60%, 1 x 3 @ 70%)

SW-B: Deadlift (1 x 3 @ 50%, 1 x 3 @ 60%, 1 x 3 @ 70%)

SW-C: Front Rack, Front and Rear Foot Elevated Split Squat (2 x 10)

Split squat done with both the front and rear foot elevated off of the ground. Bar is held in the front rack position.
If not on deload, do 4 x 6.

SW-D: Hanging Leg Raise (2 x 15)

Add weight with medicine ball between feet.
Use your bodyweight for today for deload. If not on deload, add weight if possible and do 3 sets.

Categories: WOD

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