Mike's Gym RSS Feed RSS Feed
 

2014
2013
2012
2011
2010
2009
2008
2007
2006
2005
0
WOD Archive - April 2014

Saturday March 17 2012
sign at memphis crossfit
saturday:

OLYMPIC WEIGHTLIFTERS

1. sn: heavy for day

2. cln and jerk: heavy for day

CROSSFITTERS

Warm Up: Shooters choice. Anything that you prefer to prime your body for the 12.4 open workout.

W.O.D.: Crossfit 12.4 open workout...
Complete as many rounds as possible in 12 minutes of the following...
150x Wall ball (Men=20#ball @ 10ft target, Women=14# ball @ 9ft target)
90x Double Under
30x Muscle Ups

Strength: Work up to a 1RM front squat, then back it down to 70% and perform 2 reps every 60 seconds for 10 rounds.

Durability: Stretch, myofascial release, ice bath




Comments (9)