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WOD Archive - April 2014

Wednesday June 26 2013
this is a pull up!!
wednesday: junk yard dog+burgener warm up+skill transfer exercises snatch+ 3 pos snatch, 3 reps each position.

1. front squat: 3, 2, 1, 1, 1, 1, 1. last rep should be heavy....not max.

2. clean and jerk: work up to 85%x1x5

3. snatch: work up to 80%x1x5

4. ab work, your choice

CrossFitters

Strength:
1) Front squat - 10 sets x 2 reps at 80% 1 RM
2) Push press - 5 sets x 5 reps. Increase the weight each round
3) Clean halting deadlift - 110%x3, 120%x3, 125%x3 (% is taken off of your 1 RM clean)

Work Capacity: Complete as many rounds as possible in 15 minutes of:
50x double unders
20x chest to bar pull ups
10x barbell overhead walking lunges, each leg (95#/65#)

Core: 3 rounds, not for time:
20x GHD sit ups
10x Reverse hypers (AHAP)



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