Main – CrossFit
Main WOD
M-1: 3 position snatch (In 15-20 min build to a moderate…)
high hang
mid hang
floor
M-2: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Rx on this WOD is 20/14 AND full ROM
If you use Rx ball but not full squat then it is not Rx
M-3: Metcon (No Measure)
800m recovery run….70%-ish
Competition WOD
C-1: Front Squat (3 x 85% / 90 / 95 / 100 / 105 (off 5 rep))
C-2: Back Squat (3 x 75% / 85 / 90 / 93 (off 5 rep))
C-3: Military press (5 x 40% / 50%)
C-4: Push Press (3 x 60% / 65 / 70)
C-5: Dips (3 x 20)
C-6: Barbell bicep curl (3 x 8)
SWOD
SW-A: Metcon (AMRAP – Rounds)
A – Iron Scap – 2 times through
B – 25 Min AMRAP @ 70% Effort of:
200 M 70% Row
100 M Easy Row
12 Sit Ups
4-6 Push Ups (Easy amount)
4-6 Ring Rows (Easy difficulty)
200 M Run
100 M Walk
*You dont need to keep track of rounds.