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WOD Archive - July 2014

Tuesday May 28 2013
THIS IS WHAT I AM TALKING ABOUT
tuesday: junk yard dog+burgener warm up + skill transfer snatch.


1.pwr sn+snatch: work up to (70%x1+1, 75%x1+1, 80%x1+1)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: Myofascial release and range of motion drills.

Strength:
1) Work up to a 90% 1 Rm front squat.
2) Power clean + clean+ jerk = work up to a 1 RM and perform 5 singles
3) Work up to a 2 RM back squat

Work Capacity:
Complete 4 rounds for time:
Run 200m
15x burpees
Run 200m
30x sit ups



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