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WOD Archive - November 2014

Saturday July 7 2012
my kind of place!
saturday:

1. snatch: work up to 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1

2. cln and jerk; work up to 80%x1, 85%x1, 90%x1

3. fs: work up to a heavy single.

CROSSFITTERS

Warm up: Work up to 1 RM strict press.

Strength: 3x5 strict press. 5 @ 65%, 5 @ 75%, 5 @ 85%. All % are taken from your 1 RM.

Work capacity: 15 rounds, every 30 seconds perform the following...
1x squat clean + 1x front squat (bodyweight)

Core: 30x good mornings (light)




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