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WOD Archive - April 2014

Wednesday September 26 2012
i love crossfit!
wednesday: junk yard dog+burg warm up+skill transfer exercises for sn + 3 pos snatch 3 reps at each position.

1. snatch: work up to 80% of openers x 1 x 3

2. cln and jerk: same as snatch

CrossFitters

Warm Up: Run 400m, then 3 rounds - 5x deadlift, 5x hang power clean, 5x front squat, 5x push press.
*Start off with the bar and increase the weight each round.

Work Capacity: Complete the following for time...

100x Thrusters (60kg/40kg)
*Every minute on the minute, stop what you are doing and perform 3x box jump (30in/24in).

Endurance: Tabata row (Goal is above 1,000m)

Core: 1x max elevated plank hold



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