Mike's Gym RSS Feed RSS Feed
 

2014
2013
2012
2011
2010
2009
2008
2007
2006
2005
0
WOD Archive - December 2014

Monday April 15 2013
SISTER-HOOD!!
monday: junk yard dog, burgener warm up, skill transfer exercises, 3 pos snatch 3 reps at each position. see how long this takes you and understand WHY one would do these exercises....what is the purpose of each movement.

1. front sqt: work a heavy single

rest 15 minutes

2. snatch: work up to a medium single, but not max. then....take 85% of that weight x 1 x 3 sets. then take 80% of that single x 1 x 3 sets.
rest 15 minutes.

3. back sqt: work up to a single with 80-85% of your best CLEAN!!

rest 10 minutes

4. rack jerks bnk: WORK ON THE DIP AND DRIVE UNDER. WORK SPEED!! WORK UP TO A HEAVY SINGLE.
5. chins: 25 total

6. box jumps: 25 total 36-48" box depending on your ability. tuck jumps if you do not have a box.

7. back and abs, you call.

CrossFitters (Last week of this 20 week program!)

Warm Up: Run 800m and sprint the last 100m. Then range of motion drills. Next, perform the junk yard dog, then work up to 98% of your 1 RM back squat.

Strength: Back squat - 10 sets x 1 reps @ 98% 1 RM

Work Capacity: "Amanda". Complete 9-7-5 reps of:
Squat snatch (135#/95#)
Muscle up

*Rest 5 minutes then:

Row 1,000m for time

Core: 3 rounds - 20x GHD sit ups, 5x good mornings (heavy and increase weight each round)



Comments (0)