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WOD Archive - April 2014

Thursday December 26 2013
KEEP THE BAR CLOSE!!
THURSDAY: same warm up as monday


1. cleans: work up to 65%x3, 70%x3x4

2. bs+jerk behind neck: work up to 3+1 jerk with 75% of best clean and jerk x 5 sets.

3. clean pulls off 2" blocks: pull to 1-2" above knees, pause, explode. do 3 reps x 4 sets with 80%, 85%, 90%x2sets.

4. good mornings: 5, 5, 5, 5. stay back!!

CrossFitters

Strength:
1) 2x squat clean + 1x jerk: Warm up, then you have 10 sets to work up to a max for the day. Rest exactly 60 seconds between sets.
2) "Grace" . Complete the following for time:
-30x clean and jerk (135#/95#)

Work Capacity:
"DG". Complete as many rounds as possible in 10 minutes of:
8x toes to bar
8x DB thruster (35#)
12x DB walking lunge (35#)

Conditioning:
5k row timed trial



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