Well, you have been bodybuilding so it´s understandable if you are confused
These are the WOD’s: Crossfit WOD
First (often Metric) gives the WOD, then Garddawg scales it for us.
Start 1 cycle back and follow the WOD from there.
One is posted every day (includning the rest-day).
You would then start with this WOD: Barazza, for which you pick a scaling that fits your level of fitness.
Next WOD is Clean and Jerk, then Press/SDHP/Front squat beforeyou get one rest day.
It´s a new WOD every day! Magic! And you don´t repeat this, you move to the next 3-cycle of WOD’s.
1 Look at the WOD
2 look on how others have preformed
3 choose the scaling
4 do the WOD
5 Post your result on the forum
In between the WOD’s you study this forum, almost every question you can think of is answered 1 or more times.
You don´t have to think about how the WOD is built up, it’s already done for you!
Yes, what about rest-day?
Metric: Edited the post to remove the text speak. Which is not a criticism. Trying to help Patrik make a useful and important post more clear.