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WOD Archive - November 2014

Friday April 25 2014
true form runner
friday:

rest day

CrossFitters

Strength:
1) Power snatch - Work up to a max for the day.
2) Power snatch- 10 rounds, every 30 seconds, perform:
- 5x power snatch (60-80kg/40-60kg)
3) Bench press - Warm up, then 65%x5, 75%x5, 85%x5+ reps.

Work Capacity:
1) Complete 50-40-30-20-10 reps for time of:
Row (calories)
.5 x ring dips
*For example, round 1 is 50x calories + 25x ring dips, round 2 is 40x calories + 20x ring dips, etc.

*Rest 3 minutes, then:

2) 100x KB swing for time (70#/53#)

Core:
1) Foam roll/myofascial release



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