Mike's Gym RSS Feed RSS Feed
 

2014
2013
2012
2011
2010
2009
2008
2007
2006
2005
0
WOD Archive - September 2014

Tuesday February 11 2014
oldest tree in carlsbad, ca.
tuesday: speed day. work on form here....work lift off correctly....i want speed and technique.

1. snatch: work up to (40% x 3, 50x3%x2, 55%x3)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) 2 position snatch (1x floor, 1x mid thigh): 1+1x10 sets. Work up to a max for the day in 10 sets.
2) Snatch deadlift with 5 second pause 1" above knee: 5 sets x 3 reps @ 100-110% 1 RM snatch.

Work Capacity:
1) Complete 10 rounds for time of:
-2x squat snatch (80kg/55kg)
-2x muscle up
*Rest 2 minutes, then:
2) 5 min AMRAP:
-Burpee with 6" touch above max reach

Conditioning:
1) 10x 40m prowler push (AHAP) Rest 60 seconds between each sprint.



Comments (0)