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WOD Archive - September 2014

Wednesday February 27 2013
crossfit san tan=great organization.
wednesday: junk yard dog warm up + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position. this is completed ever day!!

1. snatch: work up to 92%x1, 78%x2

2. cln and jerk: work up to 90%x1, 73%x2x2

3. back sqt: work up to 95%x1, 85%x2x2

4. chins: 25

5. sit ups x 100

CrossFitters

Warm Up: Row 500m (sprint last 100m) then range of motion drills/speed and agility/stretches and dynamic movements of your choice. Next, perform the junk yard dog, then Burgener warm up.

Strength:
Snatch - Work up to a max for the day.

Rest 5 minutes

Clean and jerk - Work up to a max for the day.

Then, Long Slow Distance
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes



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