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WOD Archive - April 2014

Thursday April 11 2013
STARTING POSITION DEFINITION
THURSDAY:


clean and jerk day!!

1. clean and jerk: work up to a heavy single!! back off to 85% of that weight and do 5 singles! all must be with perfect form. be explosive and finish strong in the jerk.

rest 20 minutes.

2. front sqt: you should still be warm. work up to a heavy single.

rest 10 minutes

3. snatch tech: 20 minutes. work only tech. position, finish, strong overhead... light weight. sets of 2 or 3 even all from the ground and all with precision.

4. chins: 25 total

5. back extensions: 3 x 10 using weight.

6. evil wheel... 3 x 15

enjoy!!!

CrossFitters

Warm Up: Row 500m and sprint the last 100m. Then range of motion drills. Next, perform the junk yard dog, then work up to 96% of your 1 RM push press.

Strength: Push press - 10 sets x 1 reps @ 96% 1 RM

Work Capacity: "Jorge". Complete the following for time...
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps

Core: 3 rounds - 5x Romanian deadlift (AHAP and rest as needed between sets)



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