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WOD Archive - July 2014

Thursday May 9 2013
big jerk!!
thursday: junk yard dog+burgener warm up + skill transfer exercises.

1. back squat: 10 sets x 3 reps at 70%

2. in the hole front squat: 5 sets x 3 reps at 70%

3. abs: your choice 100 reps!

CrossFitters

Warm Up: Myofascial release, then range of motion drills and mobility work. Next, 10 minutes on the air dyne or rower. During the 10 minute warm up, EMOM sprint 10 seconds all out.

Strength:
1) Snatch - Work up to 90%-95% for 3 singles
2) Clean & Jerk - Work up to a max for the day
3) Rack jerk - Work up to a max for the day x 3 reps
4) Snatch - Work up to a max for the day.
5) Back squat - Work up to a 3 RM. Once you have found it, then perform 2-3 heavy singles.

Core: 3 rounds - 15x WTD sit ups (45#/25#), 5x RDL (225#/155#)



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