Mike's Gym RSS Feed RSS Feed
 

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

Thursday August 2 2012
teaching the receiving position for the clean. where does the bar go?
thursday:

1. snatch: 80%x3,3. 85%x3,3,3

2. 3 pos cleans: 70%x3, 3. 75%x3, 3, 3

3. back sqt: 80%x3 x 5 sets

4. sn pulls: 100%x3, 3. 105%x3, 3, 3, 3

5. box jumps: 10 total

6. chins: 30 total

CROSSFITTERS

Warm up: row 500m, dynamic movements, and junk yard dog. Then work up to 65% of your 1 RM deadlift.

Strength: 3x5 deadlift. 5 reps @ 65% 1 rm, 5 reps @ 75% 1 rm, 5+ reps @ 85% 1 rm.

Work Capacity: "Tabata something else"...
Bottom 2 bottom tabata squats
Rest 1 minute
Tabata push ups
Rest 1 minute
Tabata sit ups
Rest 1 minute
Tabata Burpees
Rest 5 minutes
Tabata sprints (I'm giving you full recovery for these sprints because I want them all out. It is the last exercise so be sure to push it, and it seems to be a little better/consistent if you are able to do them on a treadmill.)
*Tabata = 8 rounds: 20 seconds on/max effort, 10 seconds off/rest

Core: 1x max elevated plank hold



Comments (5)