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WOD Archive - September 2014

Wednesday January 16 2013
level 1 course!!
wednesday: each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. 2 pos cln: work up to 70%x2, 75%x2, 80%x2, 83%x2, 85%x2

2. rack jerks behind neck: work up to a heavy single

3. cln pulls standing on a 2" block: 100%x3x2

4. cln deadlifts: 100%+10kg x 3 x 2

5. good mornings: stay back. 4 x 5 sets.

6. ab mat sit ups x 100 reps.

7. chin ups x 25

CrossFitters

Long Slow Distance (LSD) WOD
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.



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