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WOD Archive - September 2014

Tuesday February 18 2014
big wednesday at mikes gym
tuesday: normal junk yard dog warm up + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position.

1. snatch: work up to 70%x3, 3. 75%x3, 3, 3, 3
2. pwr clean + hang squat clean (hsc) + cln: work up to 65%x3 (1+1+1=3) that is 1 at each of the positions. 70%x3x3 sets.,
3. back squat: 70% x 8, 8, 6, 6, 5
4. snatch pulls: work up to 90%x6 x 6 sets.

NOW YOU KNOW WHY WE ARE ADDING A REST DAY.


CrossFitters

Strength:
1) Snatch: 1x10 sets every 60 seconds. 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 the following for time:
100x double unders
30x burpees with 6in touch
75x double unders
20x burpee pull ups
50x double unders
10x burpee muscle up

Conditioning:
1) 6x500m row sprints (Rest 60 seconds between sprints)



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