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WOD Archive - August 2014

Monday November 4 2013
i love this pix of driving thru the jerk!
monday: junk yard dog, burgener warm up+skill transfer exercises+3 pos snatch 3 reps at each position.

wk 6 of cycle.

1. 2 pos snatch: work up to 80%x1+1 rep at each position x 5 sets.

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

3. snatch pulls standing on 2" box: work up to 90%x3x3 but on last rep take down in 10 seconds.

4. glute ham back extensions 3 x 10

5. 100 sit ups

6. 50 chins

CrossFitters

Conditioning:
20 rounds - 60 second max distance row, 60 seconds rest. Goal is 250+ meter per round

Strength:
Back squat: Warm up, then 65%x5 reps, 75%x5 reps, 85%x5+ reps.
*Add 10 pounds to your 1 RM from last cycle.
*If you are an advanced lifter, use 90% of your 1 RM

Work Capacity:
10 rounds: EMOM, perform:
3x bar muscle ups.
*Remainder of the time is spent performing max rep double unders



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