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WOD Archive - April 2014

Tuesday September 3 2013
one of the greatest!!
tuesday:

1. front squat: 3, 2, 1, 1, 1, 1, 1

2. snatch: work up to 80%x1x5

3. snatch balance no dip: 1, 1, 1

4. snatch balance with dip: 1, 1, 1

5. good mornings: 5, 4, 3, 3, 2.

6. glute ham sit ups x 50

CrossFitters

Strength:
1) Snatch - Work up to a max for the day.
2) Snatch balance - Work up to a max for the day.
3) Front squat - 5 sets x 3 reps @ 70% 1RM

Work Capacity:
1) Complete 21-15-9 reps of
-Squat clean (155#/115#)
-Front squat(155#/115#)
-Push press(155#/115#)



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