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WOD Archive - October 2014

Tuesday March 26 2013
checking back angle at lift off
tuesday: junk yard dog + burg warm up + skill transfer exercises.


1. clean and jerk: (70%x2, 75%x2, 80%x1)3
2. clean pull: 100%x3, 110%x3, 120%x3...work on good starting position, strong back and flat back.
3. back sqt: 70%x5, 75%x5, 80%x5x3
4. push press: 3 x 5 working on the drive and the finish.
5. chins: 15 total.
6. abs (you select the ab workout today)

CrossFitters

Warm Up: 5 rounds - 1:30 easy row, 30 seconds all out. Then range of motion drills. Next, perform the junk yard dog, then work up to 92% of your 1 RM deadlift.

Strength:Deadlift - 10 sets x 1 reps @ 92% 1 RM

Work Capacity: Complete 5 rounds for time of the following:
10x KB snatch left arm (20kg/12kg)
25m prowler push (heavy)
10x KB snatch right arm (20kg/12kg)
25m prowler push (heavy)

Core: 1x max plank hold





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