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WOD Archive - April 2014

Wednesday April 18 2012
crossfit fenway!!
wednesday:

OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up daily!

1. 2 pos clean: 65%x2, 70%x2, 75%x2, 78%x2 mid thigh, floor.

2. cln pulls: 90%x3, 95%x2 (maintain proper position and stay back.)

3. rack jerk bnk: 3, 2, 1, 1, 1

4. box jumps: 25 total.

5. sit ups: 100 weighted sit ups.

CROSSFITTERS

Warm Up: Dynamic movements, then work up to 1 RM front squat.

Strength: 10 rounds, every 60 seconds perform 2 front squats at 75% 1 RM.

W.O.D.: Complete the following for time...
10x Ground to overhead (225#/165#)
400m sled pull (AHAP)

Durability: 50x GHD sit ups, 30x reverse hyper (Heavy)



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