Main – CrossFit
Main WOD
M-1: Overhead Squat (In 6 attempts establish a 1 RM (10 min))
M-2: Metcon (3 Rounds for time)
3 sets each for times of
300m row
8 burpees over erg
4 C/J 155/105 TnG
Rest 4 min b/t sets
Competition WOD
C-1: Back Squat (Complete the following in 10 min)
C-2: Metcon (3 Rounds for time)
Shuttle run x 3
12 KB swings 70/53
6 Box jumps 30/24
Rest 3-4 min
3 sets each for times
15 min max
These are all max effort sets…get after it!!
C-3: Pull up complex (15 min cap…)
3 weighted pull ups 45/25
5 strict pull up
7 kipping pull up
Each set must be unbroken to count
10 sets for time
Use a DB b/t feet for #s, drop weight for strict and kipping….unbroken means no letting go of bar for all 15 reps
SWOD
S-: Metcon (No Measure)
S-A.
Deadlift
65%x5
75%x5
85%x5
65% 5×8 reps; rest 2-3 minutes
S-B.
Front Squat 4×8; rest 2 minutes AHAP (as heavy as possible)
S-C.
Romanian Deadlifts 3×15; rest 60 seconds Light to Mderate Load
S-D.
5 sets:
10 Back Extensions; rest 30 seconds
90 second Plank Hold; rest 30 seconds