Mike's Gym RSS Feed RSS Feed
 

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

Wednesday October 2 2013
fr lange!! my coach!!
wednesday: junk yard dog, burgener warm up+skill transfer exercises+3 pos snatch 3 reps at each position.



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

2. rack jerks bnk: 3, 2, 1, 1, 1

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

4. good mornings:  3 x 5

5. 100 sit ups

6. 50 chins

CrossFitters

Conditioning:
1) Complete 50-40-30-20-10 calories for time on:
Row
AirDyne

*Rest 3 hours before starting next session.

Strength:
1) Clean and jerk - Establish a new 1 RM

Work Capacity:
1) Complete as many reps as possible in 10 minutes of:
-150x wallball
-Max rep squat snatch (175#/125#)
*Must perform 150 wallballs before moving on to the snatches. Your score is # of snatches performed.



Comments (0)