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WOD Archive - September 2014

Monday May 13 2013
good position!
monday: junk yard dog+burgener warm up + skill transfer snatch.


1.snatch: work up to 80%x1x5

2.snatch pulls: work on positioning to mid thigh...90%x2x2, 95%x2

3.sn pp: 5 x 5, 4, 3, 2, 1 going as heavy as you can

4.kb swings or db swings: 3 x 15

5.chins: 25 total

6. 100 sit ups

CrossFitters

Warm Up: Myofascial release, then ROM drills and mobility work. Next, row 1,000m while increasing the intensity of your row each minute.

Strength: Clean + Front squat + jerk - Work up to a heavy single and perform 3 reps at that weight.

Work Capacity: "CrossFit regionals event #5" Complete 21-15-9 reps of:
Deadlift (315#/205#)
Box jump (30in/24in)

Core: 3 rounds - 20x GHD sit us, 5x strict pull up with negative, foam roll lower back



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