Mike's Gym RSS Feed RSS Feed
 

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

Wednesday February 20 2013
check out different bar paths for different athletes.
wednesday:

1. in the hole front squats. no more than 10 reps total to get to a heavy single.
2. snatch: work up to 85% x 1 x 5 sets.
3. clean and jerk: work up to 85% x 1+1x5 sets.
4. back squats: heavy single. no more than 6 reps total
5. sit ups x 100



CrossFitters

Warm Up: Row 500m (sprint last 100m) then range of motion drills/speed and agility/stretches and dynamic movements of your choice. Next, perform the junk yard dog, then Burgener warm up.

Strength:
Snatch - Work up to a max for the day.

Rest 5 minutes

Clean and jerk - Work up to a max for the day.

Then, Long Slow Distance
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.



Comments (0)