Main – CrossFit

Tempo…what is it? 41X1?
The 1st # is the eccentric loading or lowering portion of the lift
The 2nd # is the pause at bottom of lift
The 3rd # is the raising portion with X being “exploding” or as fast as possible
The 4th # is the pause at the top of lift
So 41X1 on a squat is a 4 second descent with a 1 second pause at bottom and up as fast as possible with a 1 second pause at top.
Each second should be counted as “one thousands”…
On the press days you will start by pressing out and then begin set with lowering at tempo, same will go with dead lifts

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Main WOD

M-1: Front Squat

3 x 5 @ 41X1 ; start around 50% max, reps should be tough but completely manageable with good upper back position and high elbows

Metcon (3 Rounds for time)

3 sets each for times of
30/20 cal row
15 power cleans 115/75
Rest 5 b/t

Competition WOD

Skill – dip (No Measure)

3 sets not for time
10 ring dips
15 T2B
20 alt pistols
40 DUs
After all skill work is done, do main sets with class….Rx and UB is goal


SW-A: (No Measure)

A – Press
1 x 3 @ 50%, 1 x 3 @ 60%, 1 x 3 @ 70%
B – Pull Ups
3 x Half max reps (If on deload, max if not)
C – Push Ups
3 x Half Max Reps(If on deload, max if not)
D – Band Pull Aparts
3 x 15

Categories: WOD

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