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WOD Archive - December 2014

Tuesday July 15 2014
wowzer....she can jerk!
tuesday:

1. front squat: 4 sets of 2 reps at 90%

2. back squat: 3 sets x 3 reps at 60%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1: 3 position clean (1x floor, 1x below knee, 1x above knee): 70%x2 sets, 75%x4 sets.
2: Rack jerk: Work up to a 3 RM
3: 7 rounds:
-6x chest to bar pull ups
-60 seconds rest
WOD: Complete 5 rounds for time of:
-7x muscle ups
-11x thrusters (155#/105#)
Conditioning: 3 rounds:
-1 minute to complete: 100 yard sprint (50x2)
-2 minutes to complete: 200 yard sprint (100x2)
-3 minutes to complete: 300 yard sprint (50x2 + 100x2)




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