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WOD Archive - July 2014

Monday July 9 2012
checking position
monday:

1. pwr snatch+ hang snatch+ snatch: this ='s 3 reps. work up to 70%x3, 75%x3x3, 70%x3

2. snatch balance: work up to 75%x3x2, 80%x3x3

3. back sqt: work up to 80%x5x5 (omg!)

4. clean shrugs: work up to 100% x 5, 110%x5, 120%x5

5. good mornings: 3 x 5 reps you decide the weight.

6. chin ups: 30 total

7. sit ups x 100

CROSSFITTERS

Warm Up: Row 500m, then dynamic movements of your choice. Next, warm up to 70% of your 1RM back squat.

Strength: Back squat. 3 reps @ 70% 1 RM, 3 reps @ 80% 1 RM, 3+ reps @ 90% 1 RM.
*Last set is a burn out set.

Work Capacity: 10 rounds for time of the following...
3x Snatch (60kg/40kg)
6x Box jump (30in/24in)
100m sprint
30 seconds rest

Core: 50x GHD sit ups, 30x Reverse hypers (AHAP)
*Break up into sets as needed



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