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WOD Archive - September 2014

Monday November 18 2013
i love this pix and the importance of loading the hamstrings!!
monday: week 8 of this cycle. junk yard dog, burgener warm up + skill transfer exercises along with the 3 pos snatch 3 reps at each position.

1. front squat: 3, 2, 1, 1, 1, 1, 1
2. snatch: work up to 80%x1x5
3. cj: work up to 80%x1x5
4. good mornings 10, 7, 5
5. 100 sit ups.

CrossFitters

Conditioning:
1) 8x500m row sprints
*Rest 2 minutes between sprints

Strength:
1) Back squat - 75%x5 reps, 85%x3 reps, 95%x 1+ reps.

Work Capacity;
"Lee". Complete 5 rounds for time of:
Run 400m
1x deadlift (345#)
3x squat clean (185#)
5x push jerk (185#)
3x muscle up
1x rope climb (15ft)



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