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WOD Archive - July 2014

Thursday April 10 2014
strong posterior chain
thursday:

1. snatch: 85%x3x2, 90%x2x2

2. clean + hang clean: 80%x2x2, 85%x2x3

3. in the hole front squat: 85%x3x6

4. snatch pulls: 100%x5x2, 110%x4x3

5. box jumps x 5, 5

6. chins or pull ups x 12 x 3 sets

CrossFitters

Strength:
1) 5 rounds to find max load for the following barbell complex:
-3x deadlift + 3x hang power clean + 3x front squat + 3x push jerk
*Unbroken = no grip after deadlift
2) Max rep chest to bar pull ups

Work Capacity:
1) Complete the following for time:
50x unbroken double unders
50x KB swing (70#/53#)
50x pull ups
50x HSPU
50x unbroken double unders

Conditioning:
1) Row 2,000m for time



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