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WOD Archive - September 2014

Monday July 14 2014
watching uncle beau
monday:

1. 2pos snatch: 1 from mid thigh, 1 from floor. work up to 70% x 1+1 x 2 sets. 75% x 1+1 x 3 sets.

2. snatch pulls standing on a 2" block : work up to 95%x3 100%x3x2. on last rep lower the wt in 10 sec.

3. snatch pp+snatch balance with no dip+ snatch overhead squat. 1+1+1 x 5 sets. work heavy but you choose weight.

4. back extensions on glute ham, using weight x 10 reps x 3 sets.

5. 100 sit ups.







CrossFitters

Strength:
1: Power snatch + hang squat snatch + Snatch: 65%x2 sets, 70%x 3 sets.
2: Snatch Balance: Work up to a 3 RM.
3: Back squat: 75%x10 sets x 3 reps.
WOD: Complete 3 rounds for time of:
-15x Overhead squat (135#/95#)
-30x GHDSU
-45x KB swing (53#/35#)
Accessory work:
1: 10x strict deficit HSPU
2: 15x kipping deficit HSPU
3: 20x strict HSPU
*Rest as needed between sets. If 10,15,20 is easy for you, then go for max reps.



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