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WOD Archive - July 2014

Monday July 22 2013
load the hammies!!!
monday: strength cycle.

1. back squat: 10 sets x 3 reps at 80%

2. sn pulls standing on 1" block: 95%x3x3

3. snatch pp: 5, 5, 5, 5, 5

4. sit ups using plate behind head and feet over bench: 50 reps.

5. chins x 25

CrossFitters

Conditioning:
1) 600m sprint, 2x 400m sprint, 200m sprint. Full recovery between sprints.

Strength:
1) Pause Front squat: Work up to a heavy double and perform 5 sets at that weight.
2) 1x snatch + 2x hang snatch: Work up to a max for the day.

Work Capacity: Complete 21-15-9 reps of:
DB thruster (70#/50#)
Toes to bar

Core: Max distance farmers carry (70#/50#)



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