Wed

Main – CrossFit

Team WOD at 10:00am Sat followed by BBQ….we are supplying protein. Bring family, friends,co-workers ,etc

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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

Categories: WOD

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