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WOD Archive - December 2014

Saturday June 15 2013
brooklyn!
saturday:

meet conditions: you get 3 attempts in the snatch to hit a max. 3 attempts in the cj to hit a max.

1. snatch: max
2. cj: max

use this just like a meet. warm ups should be the same as a meet.

CrossFitters

Warm up: Shooters choice.

AM session:
Strength:
1) Back squat - 10 sets x 3 reps @ 80-82% 1 RM
2) 1x squat snatch + 1x power snatch: Work up to 60%, then EMOM for 10 minutes, perform 1x squat snatch + 1x power snatch + 5x KB swings (32kg/24kg)

Conditioning: 5x500m row (Rest 2 minutes between each sprint)

PM session:
Strength: For 20 minutes, complete the following:
10x push jerk on the odd minutes (medium weight)
10x pull ups on the even minutes

Work Capacity: Complete 5 rounds of the following...
60 seconds of max rep wallball (20#/12#)
60 seconds of max rep DB snatch, alternating (70#/50#)



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