Mike's Gym RSS Feed RSS Feed
 

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

Monday April 1 2013
LAUNCH POSITION! LOAD THOSE HAMMIES!
monday:
junk yard dog, burg warm up, skill transfer exercise.

1. snatch: (75%x2, 80%x2, 85%x1)5 rest no more than 90 sec between sets.
2. sn pull: 100%x3, 110%x3, 120%x3. maintain proper form
3. sn pp: 5, 4,3,2,1, going to the heaviest that you can for 5 reps.
4. box jumps: 25 TOTAL
5. GOOD MORNINGS TO A 45 DEGREE ANGLE: 3 x 8.
6. evil wheel: 3 x 10

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 back squats.

Strength:Back squats - 10 sets x 1 reps @ 94% 1 RM

Work Capacity:Complete 5 rounds for time of:
5x power clean (205#/155#)
10x burpee pull ups

Core: 50x evil wheels



Comments (0)