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WOD Archive - August 2014

Saturday January 11 2014
kill cliff rocks!
saturday: a bit different today;
1. high hang snatch: 3 reps at 40%, 45%, 50%
2. mid thigh snatch: 2 reps at 55%, 60%, 65%
3. snatch: 1 reps at 70%, 75%, 80%
4. clean and jerk: work up to 50%x1, 55%x1, 60%x1, 65%x1, 70%x1.
5. 100 abs.




CrossFitters

Strength:
1) Perform the Olympic Lifting WOD above, then:

Work Capacity:
1) In 10 minutes, perform:
1x mile sprint
Max distance overhead walking lunge (135#/95#)



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