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WOD Archive - November 2014

Thursday August 22 2013
crossfit squamish, bc. legit!!
thursday: concentrate on speed!! good mechanics!!! technique!!

1. SNATCH TECH: work up to 60%x2x5

2. cln+ JERK: work up to 60%x2+2x4

3. speed good mornings x 5reps x 3 sets add a bit of weight.

4. chins: 25

CrossFitters

Strength:
1) Muscle snatch - Work up to a max for the day
2) Deadlift (standing on a 2" plate or box) - 5 sets x 5 reps (Increase the weight each round)
3) Snatch Push press - 5 sets x 5 reps (Increase the weight each round)

Work Capacity:
1) Complete 7 rounds of:
7x burpees
1x rope climb, legless (15ft)

Core:
1) 3 rounds - 20x sledge hammer strikes, 20x standing Russian twist, 60x planks




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