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WOD Archive - December 2014

Monday April 28 2014
dad and son!!
monday:

1. snatch: 70%x2x2, 75%x1x2, 80%x1x2

2. snatch pulls: 90%x2x2

3. front squat: 80%x1, 85%x1, 90%x1, 95%x1

back and abs your call!!

CrossFitters

Strength:
1) 3 position snatch (1x high hang, 1x mid-thigh, 1x floor) - 10 sets x 3 reps x every 90 seconds. Work up to a max for the day.
2) Back squat - Warm up, then 70%x3, 80%x3, 90%x3+ reps.
3) 30x muscle ups for time

Work Capacity:
1) Complete the following for time:
Row 1,000m
50x toes to bar
30x overhead squat (135#/95#)

Core:
1) 400m farmers carry for time (70#/50#)
2) 30x reverse hypers (AHAP and break up as needed)



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