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WOD Archive - November 2014

Monday August 26 2013
banff!!
monday: new cycle....short cycle.

1. front squat: 3, 2, 1, 1, 1, 1, 1

2. snatch: work up to 80%x1x5

3. snatch balance: work up to a heavy single. 2, 2, 1, 1, 1.

4. good mornings: 5, 4, 3, 3, 2.

5. weighted sit ups x 50.

CrossFitters

AM:
Conditioning:
1) 5x 350m sprint. Goal is under 1:05 for each sprint.

PM:
Strength:
1) Back squat: 3 reps x 10 sets @ 78% 1 RM

*Rest 30-60 minutes, then

Work Capacity:
1) Complete the following for time:
20x front squat (185#/125#)
30x box jumps (24in/20in)
40x toes to bar
50x calories on rower

*Rest 5 minutes then,

2) Complete the following for time:
30x muscle ups



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