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WOD Archive - December 2014

Tuesday March 25 2014
old indian bike!!
tuesday:

1. cleans: 85%x3x2, 90%x3x3

2. pj+jerk: 80%x2x2, 85%x2x3

3. clean pulls: 100%x5x2. 110%x4x3

4. rdl: 100% of clean x 5x5

5. box jumps: 20

CrossFitters

Strength:
1) Muscle snatch - Work up to a 1 RM
2) Hang snatch - 10x 3 reps, every 90 seconds. Add weight each round so the 10th set is a 3 RM.
3) 1 and 1/4 front squat - Work up to a 1 RM.

Work Capacity:
1) Complete 10 sets of:
10x DB snatch, alternating (70#/50#)
30m prowler push (Heavy)
60 seconds rest

Conditioning:
1) 3x1000m row. Rest 3 minutes between efforts.



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