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WOD Archive - July 2014

Wednesday July 10 2013
WORKING ON LIFT OFF
wednesday:

1. front squats: work up to 10 sets x 3 reps at 75%.

2. clean pulls standing on 1" block: work up to 85%x3, 90%X2X2

3. push press: 5 x 5...5th set heaviest.

4. good mornings: 3 x 5 reps down to 45 degree angle. keep it light.

5. 100 ab mat sit ups.

CrossFitters

Conditioning:
1) 10 minutes: 30 second max effort air dyne, 30 seconds rest

Strength:
1) Snatch - Work up to a max for the day
2) 2x clean + 1x jerk: Work up to a heavy single and perform 5 reps
3) Front squat - Work up to a max in 5 reps or less.

Work Capacity:
1) Complete 4 rounds of:
80m prowler push (no weight)
20x KB swing (32kg/24kg)
20x burpees
20x GHD sit ups



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