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WOD Archive - December 2014

Thursday August 15 2013
cody L working set up!
thursday: concentrate on speed!! good mechanics!!! technique!!

1. SNATCH TECH: work up to (55% x 3, 60%x2, 65%x2)3 that is 3 waves!

2. cln+PWR JERK + JERK: work up to 55% x 1+2 x2 sets, 60%x1+2 x 2 sets, 65%x1+2x2 sets.

3. speed good mornings x 10 x 3 sets.

4. chins: 25

CrossFitters

Strength:
1) In the hole front squat - Work up to a max for the day.
2) Clean and jerk - Work up to a max double for the day.
3) Push press - Work up to a max for the day.

Work Capacity:
1) Complete the following for time:
10x rope climb, (15ft)
20x push jerk (135#/95#)
30x box jump (24in/20in)
40x toes to bar
50x calories on the rower



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