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WOD Archive - July 2014

Monday April 14 2014
metabolism 101
monday: week 9

1. snatch: 50%x3, 60%x2, 70%x1, (80%x1, 85%x1)x3

2. snatch pulls: 100%x2x2, 105%x2

3. front squat: 80%x2, 85%x2, 90%x2

4. back and abs: your choice

CrossFitters

Strength:
1) Front squat - Work up to a 1 RM
2) 14 minutes - EMOM, perform:
-Odd minute = 3x front squat (75% 1 RM)
-Even minute = 3x muscle up

Work Capacity:
1) Complete 30-20-10 reps of:
Row (Calories)
Thruster (95#/65#)

Core: 3 rounds, not for time:
-15x strict toes to bar
-6x good morning (AHAP)



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