Mike's Gym RSS Feed RSS Feed
 

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

Friday April 19 2013
mill south pond in brewster, ma.
friday!! rest day

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 front squat.

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

Work Capacity: Complete 10-9-8-7-6-5-4-3-2-1 reps of:
Squat clean + thruster (135#/95#)
Pull ups
GHD sit ups

Rest 5 minutes, then...

Sprit 800m for time.

Core: 1x max plank hold



Comments (0)