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WOD Archive - November 2014

Tuesday August 27 2013
crossfit squamish!!
tuesday:

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

2. clean and jerks: work up to 80%x1x5

3. clean pulls standing on a 2" plate. work up to 100% of best clean x 2 x 2

4. box jumps x 15.

CrossFitters

Strength:
1) Muscle snatch - Work up to a 1 RM
2) Snatch - Work up to a max for the day.
3) For 20 minutes, EMOM, peform:
-Odd minute: 3x hang squat snatch (70%)
-Even minute: 10x GHD sit ups

Work Capacity:
1) Complete 3 rounds for time of:
30x wallball
15x power clean (135#/95#)
10x burpee



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