Mike's Gym RSS Feed RSS Feed
 

2014
2013
2012
2011
2010
2009
2008
2007
2006
2005
0
WOD Archive - November 2014

Thursday September 26 2013
BOX JUMPS==LEGIT!
THURSDAY:

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

work speed and technique:

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

2. snatch: 80%x1x5

3. clean and jerk: 80%x1x5

4. box jumps: 15 reps.

5. 100 sit ups.

CrossFitters

Strength:
1) 1x clean pull + 1x clean + 1x jerk: Work up to a max for the day.
2) 20 rounds - EMOM perform,
-Odd minute: 10x thrusters (95#/65#)
-Even minute: 10x chest to bar pull up

Work Capacity:
1) Complete 5 rounds of:
-Max rep muscle up
-Row 500m
*Rest 3 minutes between each round.

Core:
1) 3 rounds, not timed: 8x RDL (heavy), 20x WTD sit ups (45#/25#), 10x pistols, alternating, 60 second handstand hold.



Comments (0)