Wed

Main – CrossFit

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Main WOD

M-1: Metcon (Time)

21-15-9 of

KB swing 70/53

Pull up

M-2: Metcon (Time)

21-15-9 of

Alt DB snatch 55/35

Rolling burpees

Competition WOD

C-1: HS walk / HSPU (3 attempts on HS walk per set)

3 sets of max HS walk x 3

6-10 kipping HSPU

C-2: Press series (Build over sets ; 15 min)

press x 3

push press x 3

push jerk x 3

C-3: Metcon (12 Rounds for reps)

EMOM 12 of

25 DUs

2 power cleans 185 / 125

SWOD

S-: Metcon (No Measure)

S-A.

Deadlift

75%x5

85%x3

95%xAMRAP

75% 12×3 reps; rest 2-3 minutes

S-B.

Front Squat 4×8; rest 2 minutes Heavier than last week

S-C.

Romanian Deadlifts 4×15; rest 60 seconds Light to Moderate Load

S-D.

5 sets:

15 Back Extensions (add weight); rest 30 seconds

90 second Plank Hold (add weight); rest 30 seconds