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WOD Archive - August 2014

Monday March 17 2014
luv the view!!
monday: beginning week 5 of this cycle.

1. 3 pos snatch: work up to 65%x3x2, 70%x3x3.

2. snatch pp: work up to 85%x3x2, 90%x3x3

3. back squat: work up to 85%x3x5 sets

4. clean shrugs off rack: 125% x 5x5

5. back ext: use weights 3 x 10

6: toes to bar: 2 x 10

7. chins or pull ups x 20 total

CrossFitters

Strength:
1) Work up to a 1 RM snatch in 10 minutes.
2) Heavy Isabel: Complete the following for time:
-30x snatch (80kg-100kg/50kg-70kg)

Work Capacity:
1) "Ryan". Complete 5 rounds for time of:
-7x muscle up
-21x burpee with 12in touch

Core:
1) 3 rounds, not for time: 20x wtd ghd sit up, 8x good morning (AHAP), 60 second plank



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