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WOD Archive - November 2014

Tuesday March 12 2013
mikes gym
tuesday: junk yard dog + burgener warm up + skill transfer exercises, including 3 pos snatch 3 reps at each position.

1. snatch: work up to 90%x1, 87%x1x2

2. cln and jerk: work up to 94%x1, 82%x1x2

3. fs: work up to 97%x1, 87%x2x2

4. sit ups x 100

CrossFitters

Warm Up: 3 rounds - Row 2 minutes easy, row 30 all out. Then range of motion drills. Next, perform the junk yard dog, then work up to 90% of your 1 RM back squat.

Strength: Back squat - 10 sets x 2 reps @ 90% 1 RM

Work Capacity: Complete as many rounds as possible in 7 minutes of...
5x hang power clean (60kg/40kg)
10x box jumps (24in/20in)
20x double unders

Rest 3 minutes, then

Complete as many rounds as possible in 5 minutes of...
Muscle ups

Core: 3 rounds - 15x weighted sit ups (45#/25#), 12x reverse hypers (4/3x 45# plates)



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