Tues

Main – CrossFit

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Main WOD

M-1: Bench Press (3 x 5 @ 70%+ add 5-10#)

M-2: Bar Dips (3 x 12-15 ; CGPU )

Dips on a static bar.

M-3: Metcon (Time)

5 rounds of

200m run

5 wall walks

5 power cleans 155/105

Time cap = 18 min

Competition WOD

C-1: Back Squat (5 x 10 ; add 10#)

C-2: Clean and Jerk (Cluster – 1.1.1 ; 4 sets ; build over sets)

C-3: Metcon (4 Rounds for time)

4 sets of

25/20 cal AD

8 burpees over box 24/20

Rest 3:30 b/t

SWOD

SW: (No Measure)

A- Weight Vest Box Jumps

5 x 3

*60 sec rest

B – Back Squats

5-4-3-2-1

*Heavier than last week

**Start at 80% if this is first week.

***If you feel like hitting a max, do it but its not necessary.

C – Single Leg Deadlift

4 x 6 Each leg.

D – Ab Wheel Rollout

3 x 5-10 with 5 sec pause at bottom of each rep

Categories: WOD

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