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WOD Archive - September 2014

Tuesday February 4 2014
note how athlete is staying back and flat footed
tuesday: speed day. work on form here....work lift off correctly....i want speed and technique.

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

CrossFitters

Strength:
1) 3 position clean + Jerk: 3+1x10 sets. Work up to a max for the day in 10 sets.

Work Capacity:
1) "Heavy Grace". Complete the following for time:
30x clean and jerk (100kg/70kg)
*Rest 5 minutes, then:
2) 10 rounds - EMOM, perform:
5x stone ground to shoulder (60kg/40kg)
7x toes to bar

Conditioning:
1) 4 rounds - Every 4 minutes, complete:
1x 400m sprint



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