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WOD Archive - September 2014

Tuesday May 21 2013
cody b!!
tuesday: junk yard dog+burgener warm up + skill transfer exercises.

1. front squat: 10 sets x 3 reps at 78%

2. back squat: 3 sets x 3 reps at 80%

3. abs: your choice 100 reps!

CrossFitters

Warm Up: Myofascial release, range of motion drills and mobility work. Then, junk yard dog + Burgener warm up (clean) + skill transfer exercises (jerk).

Strength:
1) Squat clean + front squat + jerk: Work up to 95-100% and perform 2 singles.
2) Clean halting deadlifts: 3 reps x 3 sets - Increase the weight each round. First set should be around 100% of your 1 RM Clean.

Work Capacity: Complete 7 rounds for time of:
10x barbell thrusters (95#/65#)
10x push ups
10x toes to bar
250m row



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