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WOD Archive - November 2014

Monday March 25 2013
does your bar path look similar?
monday:
junk yard dog, burg warm up, skill transfer exercise.

1. snatch: (70%x3, 75%x2, 80%x1)5 rest no more than 90 sec between sets.
2. sn pull: 100%x5, 110%x4, 120%x3. maintain proper form
3. sn pp: 5x5, going to the heaviest that you can for 5 reps.
4. box jumps: 4 x 5
5. back extensions: 3 x 8.
6. evil wheel: 3 x 10

feel the pain and enjoy!!!

CrossFitters

Warm Up: 3 rounds - 2 minutes of single unders, double unders 30 seconds. Then range of motion drills. Next, perform the junk yard dog, then work up to 92% of your 1 RM front squat.

Strength:Front squat - 10 sets x 1 reps @ 92% 1 RM

Work Capacity: Complete the following for time...
Row 1,000m
50x DB thrusters (50#/30#)
30x GHD sit ups

Core: 3 rounds - 12x reverse hypers (AHAP)



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