Friday

Main – CrossFit

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Skill Work

M-Sk: Overhead Squat (PVC drills)

Main WOD

M-1: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

M-2: Clean (Build to a heavy)

Competition WOD

C-1: Behind The Neck Jerk (3 x 75% / 3 x 85% / 3 x 90% (1rm))

C-2: 3 position snatch (3 x 60% / 3 x 65% / 3 x 70%)

high hang
mid hang
floor

C-3: 3 position clean (3 x 60% / 3 x 65% / 3 x 70%)

high hang
mid hang
floor

C-4: Plyos (4 x 10)

Various

SWOD

A: Box Squat Box Jumps (Above parallel) (5 x 3)

Squat to a box in a squat above parallel, then jump on top of another box, building speed out of the bottom as fast as possible.

B: Front Squat (4 RM (At least 3 heavy sets, at most 6))

C: Back Rack Walking Lunges (3 x 14 (total steps))

Walking Lunges with bar on back.

D: RDL (1 x 20 AFAP @ 50% DL max + 10 lbs)

Romanian Deadlift

E: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP
12 GHD Sit Ups
12 Moving Side Planks (Each Side)

Categories: WOD

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