Mike's Gym RSS Feed RSS Feed
 

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

Tuesday July 24 2012
a lifter from new zealand that donna and matt brought over!!
every workout this week do: junk yard dog, burgener warm up, skill transfer exercises.

tuesday:

1. cleans: work up to 80%x3x2, 85%x2, 2, 2
2. rack jerks: 80%x3x2, 85%x3x3
3. clean pulls: 100%x3x2, 105%x3x2
4. good mornings: 5, 5, 5
5. weighted situps x 50
6. box jumps: 25 total

CROSSFITTERS (deload week)

Warm Up: Row 500m, then dynamic movements, stretches, and exercises of your choice.

Strength: Power Clean - 3x5. 5 reps @ 40% 1 RM, 5 reps @ 50% 1 RM, 5 reps @ 60% 1 RM.

Work Capacity: 5 Rounds, complete as many rounds as possible in 3 minutes of the following...
3x Power Snatch (40kg/30kg)
6x burpee
9x sit up
*Note: rest 60 seconds between each 3 minute amrap.

Durability: 3 Rounds-60 second plank, 10x russian twist each side (25#/15#), 10x Back extensions.



Comments (4)