Main – CrossFit
Who’s excited for the hike?? I am!!
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