Mike's Gym RSS Feed RSS Feed
 

2014
2013
2012
2011
2010
2009
2008
2007
2006
2005
0
WOD Archive - August 2014

Saturday April 28 2012
note elbows high and out while going under
saturday:

OLYMPIC WEIGHTLIFTERS

1. snatch: max day

2. cln and jerk: max day

CROSSFITTERS

Warm Up: Row 500m, then junk yard dog, then Burgener warm up + skill transfer exercises (snatch grip).

Strength: Work up to a 1 RM snatch. Then, back it down to 70% and perform 8 rounds of 2x snatches every minute on the minute.

W.O.D.: 5 Rounds: Complete as many rounds as possible in 3 minutes of the following...
3x Power clean (135#/95#)
6x Push up
9x air squat
*Note: After each 3 minute AMRAP, rest for 60 seconds before starting the next round.

Durability: 3x10 reverse hypers (AHAP)




Comments (9)