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WOD Archive - April 2014

Saturday June 2 2012
working the split jerk at shogun crossfit
saturday:

OLYMPIC WEIGHTLIFTERS

1. front squat: heavy single to warm up. no more than 10 total reps

2. snatch: max for day

3. cln and jerk: max for the day

4. bs: heavy single

CROSSFITTERS

Warm Up: 3 Rounds (bar, bar, 40kg): 3x deadlift, 3x power clean, 3x front squat, 3x push press.

Strength: Work up to 5 RM deadlift.

W.O.D.: Complete 7 rounds for time of the following...
7x DB Burpee thrusters
7x ring dips
7xChest to bar pull ups
7x WTD sit ups (AHAP)

Durability: 30x Strict pull ups, 30x evil wheels



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