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WOD Archive - November 2014

Thursday August 1 2013
load the hammies!!! again!!!
THURSDAY:

1. 3 POS SNATCH: 60%X3
2. 2 POS SNATCH: 65%X2
3. SNATCH: 70%X1X3

4. 3 POS CLEAN+JERK: 60% X 3+1 X4 SETS

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

CrossFitters

AM:
Strength:
1) Snatch - Work up to a max for the day
2) Clean and jerk - Work up to a max for the day in 7 reps or less.
3) Front squat - Work up to a max for the day in 5 reps or less.

Core:
1) 3 rounds - 10x reverse hypers (70kg/35kg), 15x toes to bar

PM:
Skill work: Shooters choice. Spend 10 minutes working on a skill of your choice.

Work Capacity:
1) Complete 5 rounds of:
20 calories on AirDyne (if you don't have an airdyne, then substitute with rowing)
10x burpee box jumps (24in/20in)
30 seconds rest

*Rest 3 minutes, then

2) Tabata sledge hammer strikes



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