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WOD Archive - December 2014

Tuesday July 2 2013
off shore crossfit
tuesday: work technique nd speed on these lifts.

1. snatch: work up to 50% x 3 x 5 sets

2. cln and jerk: work up to 50% x 2+2 x 5 sets.

3. box jumps x 25.

CrossFitters

Conditioning:
Complete the following until you have reached 300 calories...
60 second air dyne
60 second rest

Strength:
1) Front squat - Work up to a heavy triple
2) Halting snatch deadlift - 3 reps x 5 sets. Increase the weight each round.

Work Capacity:
1) Complete 20 minutes of the following:
odd minutes: 5x snatch push press (90kg/60kg)
even minutes: 3x muscle ups

2) Complete as many rounds as possible in 10 minutes of:
5x toes to bar
10x DB thrusters (30#/20#)
5x box jumps (30in/24in)
10x push ups



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