Main – CrossFit
Everyday Warrior workout #2….get ‘er done!!
Main WOD
M-1: The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
M-2: Metcon (AMRAP – Rounds and Reps)
EDW WOD 2
AMRAP 12 of
30 DUs
15 wall ball 20/14
10 deadlift 185/135
Scaled / masters
30 DUs or 90 singles
15 wall ball 14/10 to 9′ target
10 dedadlift 135/95
Competition WOD
C-1: The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
C-2: Metcon (AMRAP – Rounds and Reps)
EDW WOD 2
AMRAP 12 of
30 DUs
15 wall ball 20/14 10′
10 deadlifts 185/135
C-3: Snatch complex (Use empty bar x 3 sets)
https://www.youtube.com/watch?v=iTLz8qsCuc0
C-4: Snatch clusters (4 sets ; build from 70-75%)
1 lift each 10s ; rest 2 b/t
1.1.1
SWOD
S-A: Deadlift (Deadlift 1xAMRAP @85%; rest 5 minutes)
S-B: Sumo Deadlift (Sumo Deadlift 5×10; rest 2 minutes Moderate Weight)
S-C: Chinese Rows (Chinese Rows 5×10 @21X1; rest 2 minutes Heavier t)
http://www.allthingsgym.com/chinese-rows-chest-supported-barbell-rows/