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WOD Archive - August 2014

Monday December 24 2012
a busy mikes gym
monday: day before xmas!!!

1. snatch: work up to 80%x1x5

2. cln and jerk: work up to 85%x1x5

3. fs: heavy single

4. chins: 50 total

5. sit ups: 100 ab mat sit ups

CrossFitters (Last week of 5's)

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 74% of your 1 RM back squat.

Strength: Back squat - 10 sets x 5 reps @ 74% 1 RM.

Work Capacity: Complete 4 rounds for time of...
7x clean (60kg/40kg)
1x Full gasser (4x55m shuttle sprints/width of a football field)
14x hand release push ups

Core: 3 rounds - 20x GHD sit ups, 12x Reverse hypers (3/2 x 45# plates)



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