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WOD Archive - July 2014

Monday November 11 2013
focus before the lift!!
monday: junk yard dog, burgener warm up+skill transfer exercises+3 pos snatch 3 reps at each position.

wk 7 of cycle.

1. barski snatch: work up to 70%x3x 5 sets.

2. snatch push press: 5,4, 3, 2, 1

3. snatch pulls standing on 2" box: work up to 90%x3x2, 95x3 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:
5 rounds:
Sprint 800m
3 minutes rest
*Start the first 800 at about 75% and increase the intensity each round.

Strength:
1) Back squat - 70%x3 reps, 80%x3 reps, 90%x 3+ reps.

Work Capacity:
1) EMOM, perform:
5x overhead squat (135#/95#)
5x push ups
Remainder of the minute is spent performing as many double unders are possible. Continue until you have completed a total of 200x double unders.



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