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WOD Archive - October 2014

Thursday July 18 2013
PEANUT!!
THURSDAY:

1. 3 POS SNATCH: 55%X3X2,
2. 2 POS SNATCH: 63%X2X2
3. SNATCH: 72%X1X4

4. 3 POS CLEAN+JERK: 55% X 3+1 X2 SETS
5. 2 POS CLEAN+ JERK: 63%X2+1X2
6. CLEAN AND JERK: 72%X1+1X4 SETS.

WORK SPEED ON ALL THESE LIFTS. HIT THE CORRECT POSITIONS!!

CrossFitters

Strength:
1) Snatch - Work up to 90% and perform 5 singles.
2) Clean and jerk - Work up to a max for the day. If you feel good, then try to establish a new PR.
3) 2x push press + 1x jerk (all from behind the neck) - Work up to a max for the day and perform 3 sets.
4) Romanian deadlift - 5 reps x 3 sets. Increase the weight each round

Work Capacity:
1) 8x 50m prowler pushes (AHAP).

Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x evil wheels



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