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WOD Archive - August 2014

Monday December 23 2013
finish and pull under!
monday: this week we will work 3 days while taking a few days for xmas. every workout will be preceded with junk yard dog+burgener warm up+ skill transfer exercises.

1. snatch: work up to 65%x3x4
2. snatch pulls: 80%x3, 85%x3, 90%x3
3. sn pp: 5, 4, 3, 3, 3
4. pause front squats: hold 2 sec and drive up: 65%x3, 70%x3, 75%x3
5. reverse hyper extensions: 10, 10, 10
6. 100 sit ups.

CrossFitters

Strength (Week 4):
1) Back squat: 65%x8, 70%x8, 80%x6, 85%x6
2) Front squat: 70%x5, 75%x5, 80%x5, 85%x5

Work Capacity:
1) Complete the following for time:
Run 1 mile
50x pistols, alternating
25x Hang snatch (70kg/45kg)

Core:
50x toes to bar for time
40x banded back extensions



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