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WOD Archive - September 2014

Monday July 28 2014
one of my favorite tees
monday:

1. SNATCH: work up to 80%x1x2, 85%x1x2, 80%x1x2

2. snatch pulls: work up to 90%x3, 95%x2, 100%x2

3.snatch balance: work to a heavy single in 5 sets of less.

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

5. 100 sit ups.

CrossFitters

Strength:
1: 2x snatch pulls + 2x snatch: 73%x2 sets, 78%x 3 sets.
2: Overhead squat: Work up to a 1 RM.
3: Back squat: 81%x10 sets x 3 reps.
WOD: Complete 3 rounds for time of:
-20x burpee pull up (6 above reach)
-20x front squat (155#/105#)
-20x box jump (24in/20in)
Accessory work:
1: 10x freestanding HSPU
2: 10x strict deficit HSPU
3: 10x kipping deficit HSPU



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