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WOD Archive - October 2014

Thursday September 5 2013
old school split clean
thursday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatches x 3 reps each position.

1. pwr snatch+hang snatch: work up to 85% of best pwr snatch (if you do not know your best pwr snatch take 80% of best snatch and that will be 100% of best pwr snatch) 1+1 x 5 sets.

2. pwr clean+hang clean: work up to 80% of best pwr clean x 1+1 x 5 sets.

3. rack jerks behind neck: 1, 1, 1, 1, 1. heavy single

4. good mornings: 4 sets x 4 reps...last rep explosive.

5. glute ham sit ups x 50.

CrossFitter

Strength:
1) Clean and jerk - Work up to 85% and perform 5 singles.
2) For 20 minutes, EMOM, perform:
-Odd minute: 10x overhead lunges (50kg/40kg)
-Even minute: 10x pull ups

Work Capacity:
1) Complete the following for time:
-500x double unders
-*Kicker: At the top of every minute, stop what you are doing and perform 5x power snatch (95#/65#).



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