Wed

Main – CrossFit

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Main WOD

A: Deadlift (Establish a 1RM in 25 min)

B: C/J complex w/front squats (Build to a heavy in 20 min)

1 power clean

2 front squats

1 clean

1 push press

1 split jerk

Competition WOD

A: Clean and Jerk (Reps and sets as follows)

65% x 3+1 ; 70% x 3+1 ; 75% x 3+1 x 2

B: Front Squat (4 x 5 @ 75%)

C: Clean Pull (3 x 4 @ 90%)