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WOD Archive - September 2014

Tuesday September 10 2013
start em young!!
tuesday:

1. in the hole front squat: 3, 2, 1, 1, 1, 1, 1 (start at the bottom, in a rack, stand!!)

2. clean and jerks: work up to (80%x1, 85%x1, 75%x1, 80%x1, 85%x1, 77%x1, 82%x1, 87%x1

3. clean pulls standing on a 2" plate. work up to 100% + 5 kg of best clean x 2 x 2

4. box jumps x 15.

CrossFitters

Strength:
1) Muscle snatch - Work up to a heavy single
2) Snatch - Work up to 90% and perform 1 rep every 60 seconds for 10 minutes.
3) Complete 5 rounds of:
-5x Halting snatch deadlift (start off at 100% of your 1 RM Snatch and increase the weight each round)
-1x 30m prowler push (heavy)
-Rest 2 minutes

Work Capacity:
1) Complete the following for time:
5x squat clean (60kg/30kg)
5x rope climb (15ft)
4x squat clean (70kg/40kg)
4x rope climb
3x squat clean (80kg/50kg)
3x rope climb
2x squat clean (90kg/60kg)
2x rope climb
1x squat clean (100kg/70kg)
1x rope climb

*Rest 10 minutes, then:

2) Complete 3 rounds of:
Row 250m
60 second 2-hand KB front rack hold (53#/35#)



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