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WOD Archive - September 2014

Thursday October 25 2012
from notre dame weight room
thursday: rest day....get ready for saturday max day. we want records on saturday.

CrossFitters

Warm Up: 3 Rounds - 5x power snatch, 5x overhead squat, 5x snatch balance, 5x push up, stretch of your choice.
*Start off with the barbell and increase the weight each round.

Strength: Work up to 85% of your 1 RM snatch. Next, 10 rounds, every 60 seconds, perform the following...
1x snatch (85% of your 1 RM)

Work Capacity: Complete the following for time...
100x double unders
75x KB swing (32kg/24kg)
50x ball slams
25x toes 2 bar

Core: 1x max plank hold, 1x max wall sit




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