Mike's Gym RSS Feed RSS Feed
 

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

Thursday December 12 2013
proper rack position for jerk!
thursday:

1. back squat: 3, 2, 1, 1, 1, 1, 1 (end with 90-95%)
2. in the hole front squats: 70%x3x4 sets.
3. sit ups x 100

CrossFitters

Conditioning:
1) Complete 10 rounds of:
-Max distance AirDyne
-60 seconds rest

Strength:
1) 10 rounds - EMOM, perform:
2x clean + 2x front squat + 2x jerk (You choose the weight. Make it hard, but doable)

Work Capacity:
1) Complete 4 rounds for time of:
-Row 500m
-Max rep strict handstand push up



Comments (0)