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WOD Archive - November 2014

Wednesday December 18 2013
frog style stance!!
WEDNESDAY: junk yard dog, burgener warm up, skill transfer exercises + 3 reps of the 3 pos snatch.

1. in the hole front squats: 3, 2, 1, 1, 1, 1, 1

2. snatch: work up to 75%x1x2, 80%x1x3

3. cln and jerk: work up to 70%x1, 75%x1, 80%x1x3

4. chins: 25

5. good mornings: 4, 4, 4,

6. sit ups x 100

CrossFitters

Strength:
1) Back squat - 60%x10, 65%x10, 70%x8, 75%x8
2) Front squat - 60%x5, 65%x5, 70%x5x2 sets.

Work Capacity:
1) 8 minutes to establish a 1 RM Overhead squat
2) Complete 10 rounds of:
5x overhead squat (185#/115#)
100m sprint
60 seconds rest



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