Mike's Gym RSS Feed RSS Feed
 

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

Tuesday April 30 2013
crossfit reebok 1
tuesday: junk yard dog+burgener warm up + skill transfer exercises.

1. front squat: 10 sets x 3 reps at 65%

2.one and 1/4 back squat: 5 sets x 3 reps at 65%

3. abs: your choice 100 reps!

CrossFitters

Warm Up: Myofascial release. Then range of motion drills and mobility exercises. Next, perform a 30 minute trail run.

Strength: Cleans - 3 sets x 3 reps @ 75%-85%. If you are feeling good, then perform your last set at 85%, but if you are beat up, then stay at 75% for all 3 sets.

Work Capacity: Complete as many rounds as possible in 12 minutes of:
10x pull ups
15x hang power snatch (75#/55#)
20x push ups

Core: 100x sit ups



Comments (0)