Main – CrossFit
Main WOD
Around the World (No Measure)
5 movements @ 70%
1 min each for 30 min
Competition WOD
Around the World (No Measure)
5 movements @ 70%
1 min each for 30 min
SWOD
SW-A: Power Clean (6 X 1)
*Build to heaviest for the day.
**Rest 90-120 sec.
SW-B: Front Squat (6 X 2)
*Do at 30X0 tempo.
**Rest 90 sec.
SW-C: Snatch Grip RDL (1 x 20 AFAP)
RDL from snatch grip width.
SW-D: Weighted GHD Sit Up (5 x 5)
Weighted GHD sit up with bar in back rack (ideally) or with weight on chest.
SW-E: Glute-Ham Raises (3 X Maintainable Reps)
Only max reps on last set.