Wed

Main – CrossFit

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Main WOD

W: Metcon (No Measure)

800m run @ 75%

A: Deadlift (3 x 10 @ 50%)

B: Thruster (EMOM 6 x 5 reps ; AHAP ; building)

C: Snatch complex 2 (Build for 12 min)

1 hang power snatch

1 OH squat

1 Full snatch

Competition WOD

A: Snatch (Reps and sets as follows)

65% x 3 , 70% x 3 x 2 set , 75% x 3 x 2 set , 80% x 1 x 4 set

B: Clean and Jerk (Reps same as A , add 1 jerk each set)

C: Skill work

Take 15 min and work on HSPU , MU , Bar MU , BF pull up , etc

D: Metcon (Time)

800m run x 2 @ 85% ; rest 1:1

S-A: Deadlift (S-A. Deadlift 55%x5 65%x5 75%x5 55% 5×10 reps; )

S-B: Front Squat (S-B. Front Squat 10×2; rest 2-3 minutes AHAP (as)

S-B: EMOM 10 MInutes 5 Front Squats (Weight)

EMOM 10 MInutes 5 Front Squats

S-C: S-C. Hang Clean x 1 Rep Every Minute On the MInute for 15 minutes *Light weight working on technique (Weight)

S-D: Metcon (AMRAP – Rounds and Reps)

S-D.

5 sets:

90 Second Hollow Rocks; rest 20 seconds

15 Ring Rows @30X0; rest 40 seconds

Categories: WOD

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