Main – CrossFit
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