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WOD Archive - November 2014

Thursday March 14 2013
crossfit foundry!!
thursday: junk yard dog + burgener warm up + skill transfer exercises, including 3 pos snatch 3 reps at each position.

1. snatch: work up to 89%x1x2, 79%x2

2. cln and jerk: 91%x1x5, 82%x1

3. fs: 97%x1, 87%x2x2

4. 100 sit ups

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 push press.

Strength: Push press - 10 sets x 2 reps @ 90% 1 RM

Work Capacity: CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

Core: 1x max plank hold



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