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WOD Archive - September 2014

Monday February 10 2014
working launch position!!
monday:

NOTE: EACH WORKOUT BEGINS WITH THE JUNK YARD DOG WARM UP + BURGENER WARM UP + SKILL TRANSFER EXERCISES + 3 POS SNATCH X 3 REPS EACH POSITION.

monday: day 1.

1. back squat: 70%x10, 75%x8, 80%x6, 85%x4, 90%x3, 95%x2
2. snatch pulls: 95%x3, 100%x2x2
3. narrow grip bench press: 10, 8, 6, 4, 3, 2
4. chins: 30 total
5. 100 abdominal reps
6. mobility








CrossFitters

Strength (Week 11):
1) Back squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1, 103%x1
2) Front squat: 60%x5, 70%x5, 75%x2x5 sets.

Work Capacity:
1) Complete the following for time:
-30x overhead squat (55kg/40kg)
-1,000m row
-20x overhead squat
-500m row
-10x overhead squat
-250m row

Core:
1) 50x GHD medball sit ups for time
2) 4x10 weighted back extensions



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