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WOD Archive - October 2014

Thursday July 11 2013
NEW BFF
THURSDAY:

1. 3 POS SNATCH: 50%X3X2,
2. 2 POS SNATCH: 60%X2X2
3. SNATCH: 70%X1X4

4. 3 POS CLEAN+JERK: 50% X 3+1 X2 SETS
5. 2 POS CLEAN+ JERK: 60%X2+1X2
6. CLEAN AND JERK: 70%X1+1X4 SETS.

WORK SPEED ON ALL THESE LIFTS. HIT THE CORRECT POSITIONS!!

CrossFitters

Conditioning:
1) easy hill run or distance run

Strength:
1) Front squat: 85%x3, 90%x2, 95%x1x5 sets
2) Deadlift: Work up to a 1 RM in 5 minutes or less.

Work Capacity: "Amanda". Complete 9-7-5 reps of:
Squat snatch (135#/95#)
muscle up

Core: 400m farmers carry (70#/53#)




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