Mike's Gym RSS Feed RSS Feed
 

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

Monday October 14 2013
pull your body down and around bar!!
week 3 of this cycle.   we add the barski snatch, named after great lifter bob bernardski of the 60's and 70's.  these are from mid thigh without straps and not putting bar down.  goal here is to FINISH strong while pulling your body down and around bar!!


1. barski snatch: work up to 65%x3 x 5 sets.

2. snatch push press: 5, 5, 4, 3, 2

3. snatch pulls while standing on 2" block: work up to  90%x3x3

4. glute ham back extensions 3 x 5, use weight here.

5. 100 sit ups

6. 50 chins


CrossFitters

Conditioning:
10 rounds:
Sprint 100m
90 seconds rest

Strength:
Back Squat: 70%x3, 80%x3, 90%x3+
*Percentages are taken off of your 1 RM minus 10%.

Work Capacity:
Complete the following for time:
100x thrusters (75#/55#)
*At the top of every minute, stop what you are doing and perform 5x sumo deadlift high pull (75#/55#).



Comments (0)