Main – CrossFit
Main WOD
M-1: Metcon (AMRAP – Reps)
Everyday Warrior WOD 1
7 Minute AMRAP
Rep Ladder Doubles
RX:
2 Cleans 135/95
2 Box Jump Overs 24”/20”
4 Cleans
4 Box Jumps Overs
8 Cleans
8 Box Jump Overs
16 Cleans
16 Box Jumps Overs
32,32,64,64…continue to double the reps until 7 min has elapsed.
Scaled/Masters – 95/65
M-2: Metcon (AMRAP – Reps)
Max rep set of wall ball
Competition WOD
C-1: Metcon (AMRAP – Reps)
Same as Main
C-2: Snatch clusters (4 sets ; build over sets ; light and fast)
1 lift each 10s ; rest 2 b/t
1.1.1
SWOD
S-A: Deadlift (2×8 @80%; rest 2 minutes)
S-B: Sumo Deadlift (Sumo Deadlift 4×10; rest 2 minutes moderate weight)
S-C: Chinese Rows (Chinese Rows 5×10 @21X1; rest 2 minutes, heavier)
http://www.allthingsgym.com/chinese-rows-chest-supported-barbell-rows/