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WOD Archive - November 2014

Tuesday January 21 2014
i love jerk blocks!
tuesday: speed day.

1. snatch: work up to 50% x 2 x 3, 55%x2x3, 60%x2x3
2. clean and jerk: work up to 50%x1+2, 55%x1+2, 60%x1+2x2
3. good mornings: 3 x 5. you choose weight. work on staying back.
4. hanging leg raise: 30 reps.

CrossFitters

Strength:
1) Hang snatch: Take 10 sets to work up to a 3 RM
2) 10 rounds - EMOM, perform:
-2x power snatch (60kg/40kg)
-3x overhead squat (60kg/40kg)

Work Capacity:
1) Complete 5 rounds for time of:
-15x thrusters (95#/65#)
-15x pull ups
*6 minute time cap

Conditioning:
1) 6 rounds - Every 3 minutes, perform:
1x 400m sprint



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