Main – CrossFit
Main WOD
A: Deadlift (5 x 5 ; add 10-20#)
B: GHD Situps (3 x 20 ; rest 2 b/t)
C: Metcon (Time)
3 rounds for time of
20 wall ball 25/16
15 ring dips
10 power snatches 115/75
Competition WOD
A1: Deadlift (Build to a heavy triple in 5 sets)
Super set with A2 – rest 1 min after DL , then 2-3 after cleans
A2: Power Clean (Build to a heavy triple in 5 sets)
B: Metcon (3 Rounds for time)
500m row
40 DUs
30 pull ups
20 box jump overs
10 HSPU
3 sets each for times
rest 4 min b/t sets