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WOD Archive - October 2014

Monday May 20 2013
great lifters address the bar the same every time!
monday: junk yard dog+burgener warm up + skill transfer snatch.


1.snatch: work up to (70%x1, 75%x1, 80%x1)3 wave training

2.snatch deadlifts : work on positioning to mid thigh...105%x2x2, 110%x2 (use same lift-off as when you are snatching!

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

4.chins: 25 total

5. 100 sit ups

CrossFitters

Warm Up: Work up to a 1 RM front squat

Strength:
1) Snatch - 90%x1x5 sets, then back it down to 70% and perform a double EMOM for 10 minutes.
2) Deadlift - Work up to a 5 RM

Work Capacity: "Brehm".Complete the following for time...
10x rope climbs (15ft)
20x back squat (225#/155#)
30x handstand push ups
40 calorie row

Core: 50x GHD sit ups



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