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WOD Archive - July 2014

Wednesday September 11 2013
xfit portsmouth!! legit!!
wednesday:


junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatches x 3 reps each position.

1. pwr snatch+hang snatch: work up to 90% of best pwr snatch (if you do not know your best pwr snatch take 80% of best snatch and that will be 100% of best pwr snatch) 1+1 x 5 sets.

2. pwr clean+hang clean: work up to 90% of best pwr clean x 1+1 x 5 sets.

3. rack jerks behind neck: 1, 1, 1, 1, 1. heavy single

4. good mornings: 4 sets x 4 reps...last rep explosive.

5. glute ham sit ups x 50.

CrossFitters

Conditioning:
1) 10 rounds - 30 second max effort airdyne + 100m all out sprint. Rest is walk back to the airdyne.

Strength:
1) Front squat - 3 reps x 10 sets @ 82% 1 RM

Work Capacity:
1) 20 rounds - Every minute on the minute, complete:
-1x squat clean (82% 1 RM)
-2x muscle ups

*Rest as needed, then:

2) Complete 21-15-9 reps of:
-KB snatch (35#/26#)
-Wallball (20#/14#)
*Run 200m between each couplet

Core:
1) Skill work



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