Main – CrossFit
Team WOD at 10:00am Sat followed by BBQ….we are supplying protein. Bring family, friends,co-workers ,etc
Main WOD
M-1: Deadlift (3 x 2 @ AHAP ; rest 3 b/t)
M-2: Shoulder Press (3 x 2 @ AHAP ; rest 3 b/t)
M-3: Dips (3 x max reps)
M-4: GHD Situps (3 x 12-15)
Competition WOD
C-1: Front Squat (5 x 75%; 5 x 85% ; 5 x 90%)
Base percentages on you 5RM.
C-2: Back Squat (5 x 75% ; 5 x 85% ; 5 x 90%)
Base percentages on you 5RM.
C-3: Push Press (5 x 55%; 5 x 60%; 5 x 65%)
Base percentages on your best jerk.
C-4: Bench Press (5 x 75% ; 5 x 80% ; 5 x 85% ; 5 x 90%)
Base percentages on your 1RM.
C-5: Dips (3 x max; no more than 20)
C-6: Barbell bicep curl (3 x 8 AHAP)
SWOD
Active Recovery (No Measure)
Tempo Run
10 Rounds of:
200 m Run
60 Single Unders
10 Sit Ups
100 m Walk