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WOD Archive - July 2014

Tuesday July 17 2012
crossfit games were amazing!!
tuesday: junk yard dog, burgener warm up, skill transfer exercises

1. 2 pos cleans (floor+mid thigh): work up to 80% x 2 x 2, 85% x 2 x 3 sets

2. rk jerks: work up to 80% x 2 x 2, 85% x 2 x 3

3. clean pulls: work up to 100% x 3x2, 105% x 3 x 3

4. halting dead lifts: work up to 80%x5x5

5. box jumps: 25

CROSSFITTERS

Warm Up: Run 400m, then dynamic movements and exercises of your choice. Next warm up to 75% of your 1 RM power clean.

Strength: 3x1 Power clean. 1 rep @ 75% 1 RM, 1 rep @ 85% 1 RM, 1 rep @ 95% 1 RM.

Work Capacity: Complete the following for time...
10x Clean and jerk (185#/135#)
Sprint 100m
7x rope climbs (20ft)
Sprint 100
10x Clean and jerk (185#/135#)

Core: 3 Rounds. 15x WTD sit ups (45#/25#), 45/45 side bridge, 10x russian twist each side, 10x good morning (light).



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