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WOD Archive - October 2014

Tuesday July 10 2012
great xfti box in morristown, nj
tuesday:

1. 3 pos cleans: one from high hang, 1 from mid thigh, 1 from floor. this ='s 3 reps.
work up to 75%x3x2, 80%x3x3

2. rack jerks behind neck: work up to 75%x3, 80%x3

3. clean pulls: work up to 95%x3x2 sets, 100%x3x3 sets.

4. sit ups: 100

5. box jumps: 25 total

CROSSFITTERS

Warm Up: Run 500m, then dynamic movements of your choice. Next, warm up to 70% of your 1RM Power clean.

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

Work Capacity: Complete 3 rounds for time of the following...
500m row
21x push press (75#/55#)
11x deadlift (Bodyweight)

Core: 3 Rounds. 10x GHD sit ups, 60 sec plank, 10x russian twist each side (25#), 10x good morning (light).



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