Wed

Main – CrossFit

Who’s excited for the hike?? I am!!

View Public Whiteboard

Main WOD

A-MA: Deadlift (3 x 3 ; rest 2 b/t….heavy)

B-MA: Shoulder Press (3 x 3 ; rest 2 b/t….heavy)

C-MA: Pendlay Row (3 x 8 @ heavy with good form)

D-MA: Strict pull ups (3 x 12 , strict….use partner if needed)

Maintain hollow position

Competition WOD

A-cmp: Snatch Pull (3 x 3 ; start at 100%+ ; build over sets)

B-cmp: High-Hang Snatch (1.1.1 x 5 ; build over sets ; rest 2 b/t)

C-cmp: Weighted Bar Dips (5 x 10 @ AHAP w/good lockout; rest 2 b/t)

D-cmp: Metcon (3 Rounds for time)

3 sets each for times of
100m Farmer carry 70/50
30 DUs
10 alt pistols

SWOD

Metcon (No Measure)

Active Recovery (Wednesdays are now recovery days for SWOD as the program runs 4 main days/week)

A – Iron Scap

B – 5 x 20 Light to moderate KB Swings (Should not be challenging)

C – 10 sets @ 70-75% effort of:
1 Min AD
1-5 Push Ups (Should not be challenging)
50 Single or Double Unders

Categories: WOD

Previous Post:

«

Next Post:

»