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WOD Archive - October 2014

Tuesday March 19 2013
you deserve a break today!
rest day for olympic lifters!!





CrossFitters (Deload week)

Warm Up: 5 minutes of stationary bike (Every 60 seconds, sprint for 5 seconds). Range of motion drills, then Burgener warm up + skill transfer exercises.

Strength: Work up to a power snatch. Then, 10 rounds - Every 60 seconds, perform 1x power snatch at 90% 1 RM.

Work Capacity: Complete 30 rounds of the following...
30 second max calories air-dyne
30 seconds rest
*If you do not have an air-dyne, substitute with row.

Core: 3 rounds - 20x sit ups, 60 second plank, 20x seated Russian twist (20#), 10x back extensions.



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