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WOD Archive - July 2014

Monday February 27 2012
sage preparing to lift
monday:

OLYMPIC WEIGHTLIFTERS

week before the national and olympic trials. on saturday you took your openers. today you will do:

1. snatch: do normal competition warm up....3, 2, 1 then work up to 90% of opener that you did on saturday. then 85%x1, 80%x1x2

2. cln and jerk: same as snatch.

3. fs: work up to a heavy single. then take 90% of that single x 1, 85%x1,

4. abs-100 sit ups.

CROSSFITTERS

Warm Up: Row 500m, then work up to 1 RM Front squat (push this, and don't be afraid to miss)

Strength: Front squat: 5 sets x 1 rep @ 90% 1RM, then back it down to 80% and do 3x3.

W.O.D.: Complete as many rounds as possible in 15 minutes of the following...
2x Muscle up
4x Handstand push up
8x Overhead squat (50kg/40kg)

Durability: Stretch, myofascial release, ice bath, sweet potato and bacon tacos.



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