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WOD Archive - October 2014

Monday February 24 2014
kill cliff rocks!!
begin every workout this week with: junk yard dog+burgener warm up+skill transfer exercises for snatch+3 pos snatch 3 reps at each pos.

monday:

1. ps+hang sqt snatch+snatch: 70%x3, 75%x3x3, 80%x3x3, 70%x3

2. snatch balance: 75%x3x2, 80%x3x3

3. back squat: 80%x5x5

4. clean shrugs off rack: 120% x 5x5

5. back ext: 15, 12, 10...use a bar

6. hanging leg raise: 3 x 10

7. pull ups or chin ups x 30 reps.

roll out....cool down.

CrossFitters

Strength (PR week):
1) Back squat - Work up to a 1 rep max for the day.

Work Capacity:
1) Complete the following for time:
-1,000m row
-50x deadball ground to shoulder (100#/70#)
-1,000m row

*Rest 5 minutes, then:

2) 30x burpee muscle up for time

Core:
1) 3 rounds, not timed:
-100m farmers carry (AHAP)
-15x glute ham raises



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