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WOD Archive - November 2014

Tuesday February 25 2014
i love perfect foods bars!!
tuesday:

warm up

1. 3 pos cleans: 75%x3x2, 80%x3x3

2. rack jerks behind neck: 75%x3x2, 80%x3x3

3. clean pulls: 95%x3x2, 100%x3x3

4. rdl: 90% or what ever weight you feel good with and can maintain proper technique. x 7x5 sets.

5. box jumps x 25

CrossFitters

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

Work Capacity:
1) Complete as many rounds as possible in 10 minutes of:
-10x deadlift (115#/85#)
-10x shoulder to overhead (115#/85#)
-10x box jump (24in/20in)

Conditioning:
1) 4x500m row (Rest 2 minutes between sprints)
*These are meant to be performed as all out sprints. If you need to increase the rest to get a faster sprint, feel free to do so.



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