Main – CrossFit
Main WOD
Around the World (No Measure)
5 movements @ 70%
1 min each for 30 min
Olympic lifting
Metcon (Distance)
30s row @ 90%
30s rest / walk
30 sets
Try to maintain avg watts 300/260
SWOD
SW-A: Multiposition Power Clean (6 x 3)
Mid quad, mid shin, floor.
*Rest 120 sec.
SW-B: Front Squat (6 x 4)
Tempo of 30X0.
*Rest 100 sec.
SW-C: Snatch Grip RDL (1 x 20)
RDL from snatch grip width.
1 set AFAP. Aim for sub 30 sec. Use heavier weight than last time if you have done before. Use 40% of DL 1RM if this is your first time.
*Start from standing and go just below knee.
SW-D: Weighted GHD Sit Up (3 x 10)
Weighted GHD sit up with bar in back rack (ideally) or with weight on chest.