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WOD Archive - July 2014

Wednesday November 13 2013
down!!!
wednesday:

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

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

3. clean pulls standing on 2" box: work up to 90%x3x2, 95x3 but on last rep take down in 10 seconds.

4. good mornings: 3 x 10

5. 100 sit ups

CrossFitters

Conditioning:
20 rounds: 30 second max effort airdyne, 30 seconds rest

Strength:
1) Work up to a 1 RM snatch in 10 minutes
2) 10 rounds, EMOM, perform:
1x snatch +1x hang snatch + 1x overhead squat (60% 1 RM)

Work Capacity:
Complete the following for time:
50x calories on rower
50x box jumps (24in/20in)
50x KB swing (70#/53#)
50x calories on rower





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