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WOD Archive - April 2014

Thursday August 9 2012
supports olympic lifting in bozeman, mt
thursday: junk yard dog, burgener warm up, skill transfer exercises.

1. snatch: work up to 80%x3, 85%x3,3,3

2. 3 pos cleans: work up to 75%x3,3, 80%x3,3,3

3. one and one qtr back squats: squat down, come up about 1/4 of the way go back down and back up quickly.....learning this to get out of the hole on heavy squats and or cleans: work up to 85% x 3, 3, 3, 3, 3....stay tight!!!

4. sn pull: pull to the 1" position above knees....pause shortly...then explode. remember to FINISH!!!
work up to 100%x5, 5. + 10 kg x 4, 4, 4

5. chins: 30 total.

stretch/cool down.

CROSSFITTERS

Warm Up: Run 400m, then dynamic movements of your choice. Next, warm up to 70% of your 1RM deadlift.

Strength: Deadlift. 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 6 rounds of the following...
1 min max distance row
1 min max ball slams (30#/20#)
*Once you get 15 reps of ball slams, the remainder of the time is rest. However, there is no rest in transition so if it takes you 56 seconds to get 15x ball slams, you have 4 seconds to start rowing. Your score is total distance rowed.

Core: 100x GHD sit ups



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