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WOD Archive - April 2014

Monday September 30 2013
my lifting coach at notre dame
monday: junk yard dog, burgener warm up+skill transfer exercises+3 pos snatch 3 reps at each position.

new cycle:

1. 3 pos snatch: work up to 60%x1+1+1 rep at each position x 5 sets.

2. snatch push press: 5,5,5,5,5

3. snatch pulls: work up to 80%x3,, 85%x3, 90%x3

4. glute ham back extensions 3 x 10

5. 100 sit ups

6. 50 chins

CrossFitters

Conditioning:
1) 6x 50m sandbag hill sprints
*Rest as needed between sprints.

Strength:
1) Back squat - Work up to a new 1 RM.

Work Capacity:
Complete 5-4-3-2-1 reps of:
-Squat clean and jerk (225#/155#)
-Muscle up



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