Main – CrossFit
Main WOD
M-1: Metcon (Time)
200m run
15 DL @ 155/105
12 box jumps 24/20
4 rounds for time
M-1: Kettlebell Snatch (3 x 10 @ AHAP w/good form)
SWOD
A: CrossOver Symmetry (1 x 8)
Activation
B: Metcon (AMRAP – Rounds)
Tempo/Recovery Run (70-75% effort)
25 Minutes of:
10 Light KB Swings
10 AbMat Sit Ups
20 Speed Step Jump Rope
100 M Run
100 M Walk
Competition WOD
C-1: Front Squat (3 x 85% / 3 x 90% / 3 x 95% / 3 x100%)
Based off of your 5RM
C-2: Back Squat (5 x 75% / 5 x 85% / 5 x 90%)
Based off of your 5 RM
C-3: Shoulder Press (5 x 40% / 5 x 50%)
Based off of 1 RM jerk
C-4: Push Press (3 x 60% / 3 x 65% / 3 x 70%)
Based off of 1 RM jerk
C-5: Dips (3 x max ( no more than 20))
C-6: Barbell bicep curl (3 x 8 AHAP)
Work the peak!!