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WOD Archive - April 2014

Monday September 9 2013
crossfit trainers summit!!
monday:


1. front squat: 3, 2, 1, 1, 1, 1, 1 (3 should be a light set. 2 should be heavier. 1's should be as heavy as you can go.

2. snatch: work up to 80%x1, 85%x1, 75%x1, 80%x1, 85%x1, 77%x1, 82%x1, 87%x1

3. snatch balance no dip: 1, 1, 1

4. snatch balance with dip: 1, 1, 1

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

6. glute ham sit ups x 50

CrossFitters

Conditioning:
1) 20 rounds - 30 second max distance row, 10 seconds rest

Strength:
1) Back squat - 3 reps x 10 sets @ 82% 1 RM

Work Capacity:
1) 10 rounds - EMOM perform:
5x overhead squat (155#/105#)
10x toes to bar
*If you fail to complete the prescribed amount of reps in a round, it is a 10 burpee penalty for each violation to be completed at the end of the 10 minutes.



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