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WOD Archive - July 2014

Monday April 7 2014
its all about attitude!!
monday:

1. 2 snatch pulls + 1 snatch: 80%x3x2, 85%x3x3

2. snatch pp: 95%x3x2, 100%x3, 3, 2

3. in the hole back squat: 95%x2x5

4. clean shrugs: 135%x5x5

5. back ext with weight: 3 x 10

6. toes to bar x 20 total

7. chin ups or pull ups x 10

CrossFitters

Strength:
1) Snatch - 10 sets x 1 rep, every 60 seconds. Work up to a max for the day. For the first 5 sets, pause in the bottom of the OHS for 3 seconds.
2) 14 minutes - EMOM, perform:
-Odd minute: 5x power snatch (70% 1 RM)
-Even minute: 12x box jump (24in/20in)

Work Capacity:
1) Complete 9-7-5 reps for time of:
-squat clean (225#/155#)
-muscle up

Core: 3 rounds, not timed:
20x GHD sit up
10x Reverse hyper (Heavy)




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