Main – CrossFit
Main WOD
A: Rope / BF pull up / DUs / Box jump (No Measure)
40-50 DU
12-15 BF pull up
1-2 rope climbs (minimum pulls)
8-12 box jumps (rebound and speed)
B: Metcon (5 Rounds for time)
Every 4 min for 20 min (5 sets)
400m run
10 box jump overs 24/20
5 G2OH (power snatch best) 95/65
C: Bar Muscle-ups (3 sets….tech work)
Competition WOD
A: Rope / BF pull up / DUs / Box jump (No Measure)
40-50 DU
12-15 BF pull up
1-2 rope climbs (minimum pulls)
8-12 box jumps (rebound and speed)
B: Power Clean (3 x 5 @ 70%)
B: Push Jerk (3 x 5 @ 60%)
C: Metcon (Time)
4 rounds on a 4 min clock each (16 min)
400m run
10 box jump overs
5 G2OH 135/95
Time left over is rest
SWOD
S-: Metcon (AMRAP – Rounds and Reps)
S-A.
Deadlift
65%x5
75%x3
85%xAMRAP
65% 12×3 SPEED reps; rest 2-3 minutes
S-B.
Front Squat 8×4; rest 2-3 minutes AHAP (as heavy as possible)
+
Right after the last set complete AMRAP 10 minutes of Back Squats with 40% of best Front Squat Weight
S-C.
Hang Snatch x 1 Rep Every Minute On the MInute for 15 minutes
*5-10lbs heavier than last week
S-D.
5 sets:
1 Minute Reverse Plank; rest 10 seconds
15 Ring Rows @30X0; rest 10 seconds
