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WOD Archive - November 2014

Monday March 10 2014
coming along!!
monday:

1. pwr snatch+hang squat snatch+snatch: 60%x3, 65%x3, 3, 60%x3.

2. snatch balance: 80%x3x2, 85%x3.

3. back squat: 85%x5, 4, 3, 3

4. clean shrugs off rack: 125%x5x3

5. back ext: use weight: 10, 10

6. hanging leg raise: 10

7. chin or pull ups: 20

CrossFitters

Strength:
1) Front squat - Work up to a max for the day in 10 reps or less. The rep scheme should look like: warm up, warm up, 3,2,1,1,1,1,1.
2) Snatch deadlift with 3 second pause 1" above knee - Work up to a 1 RM. No time component here so focus on positions and work up quickly and in as few reps as possible.
3) 3x touch and go power snatch x EMOM x 10 rounds - Start off at about 70% and you can increase the weight as you please. This should be tough so push it.

Work Capacity:
1) "J.J". Complete the following for time:
185-lb. squat clean, 1 rep
10 parallette handstand push-ups
185-lb. squat clean, 2 reps
9 parallette handstand push-ups
185-lb. squat clean, 3 reps
8 parallette handstand push-ups
185-lb. squat clean, 4 reps
7 parallette handstand push-ups
185-lb. squat clean, 5 reps
6 parallette handstand push-ups
185-lb. squat clean, 6 reps
5 parallette handstand push-ups
185-lb. squat clean, 7 reps
4 parallette handstand push-ups
185-lb. squat clean, 8 reps
3 parallette handstand push-ups
185-lb. squat clean, 9 reps
2 parallette handstand push-ups
185-lb. squat clean, 10 reps
1 parallette handstand push-up

Core:
1) 3 rounds, not for time - Max rep toes to bar, 10x weighted back extension (AHAP)



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