Main – CrossFit
Main WOD
M-1: Shoulder Press (EMOM 6 x 4 reps)
M-2: Metcon (Time)
20 cal row
30 alt DB snatch
40 wall ball
50 DUs
40 KB swing 53/35
30 pull ups
20 cal row
M-3: Front Rack Forward Alternating Lunge (1 x 20 ; after a 4 min rest)
In place forward lunge with weight in front rack.
Competition WOD
C-1: Clean and Jerk (Cluster 3.3.3 TnG ;Rest 20s / 2 min ; 3 sets)
C-2: Metcon (3 Rounds for time)
3 sets each for times @ 95%
30s AD
8 burpees
4 MU / C2B
Rest 4 min b/t
C-3: GHD Situps (3 x 15 , HS walk b/t sets )
SWOD
S-: Metcon (Weight)
S-A.
Deadlift
55%x5
65%x5
75%x5
55% 5×8 reps; rest 2-3 minutes
S-B.
Front Squat 4×6; rest 2 minutes AHAP (as heavy as possible)
S-C.
Romanian Deadlifts 4×10; rest 60 seconds Moderate Load
S-D.
5 sets:
10 Back Extensions; rest 30 seconds
10 Ring Rows @30X0; rest 30 seconds
(add weight for the back extensions)