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WOD Archive - July 2014

Tuesday February 12 2013
the duke!!!
tuesday:

1. snatch: work up to 88%x1x5 sets, 77% x 2 reps x 3 sets, 73% x 3 repx x 2 sets.
2. cln and jerk: work up to 88%x1x5 sets. 73% x 2 x 2 sets.
3. front squat: work up to 90%x1x2 sets, 85%x2x2 sets.
4. sit ups x 100.




CrossFitters

Warm Up: 3 rounds (45#-65#) – 3x power snatch, 3x overhead squat, 3x snatch balance, 6x push ups.

Strength: Work up to a 1 RM snatch. Then, 10 rounds, every 60 seconds, perform the following @ 70% 1 RM snatch…

• 1x power snatch
• 1x snatch

Work Capacity: Complete 10 rounds of the following…

• 30 seconds KB swing (24kg/16kg)
• 30 seconds rest

Core: 50x toes to bar, 50x V-ups.



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