Main – CrossFit
Main WOD
M-1: Deadlift (Build to a 1RM)
M-2: Shoulder Press (Build to a 1RM)
Competition WOD
C-1: Front Squat (5 x 65% / 5 x 70% / 5 x 75% / 5 x 80%)
C-2: Back Squat (Same as fronts %s)
C-3: Push Press (5 x 50% / 5 x 55%/ 5 x 60% (best jerk))
C-4: Back extensions (3 x 15)
C-5: GHD Situps (4 x 10 of 4 movements for core)
C-6: 5 min AD (Calories)
5 min AD for max cal
SWOD
A: Metcon (Time)
Iron Scap
Then:
10 Rounds @ (Recovery pace 70-75%) of:
1 Min AD
3-5 Push Ups (Should be easy)
30 Double Unders or 60 Single Unders