Mike's Gym RSS Feed RSS Feed
 

2014
2013
2012
2011
2010
2009
2008
2007
2006
2005
0
WOD Archive - November 2014

Friday September 13 2013
my buddy!
friday:

off day!!

CrossFitters

Conditioning:
1) 5x sandbag hill sprints (40#/30#). Find a steep hill that is about 50m long, put a sandbag on your back and sprint up it as fast as you can. Rest as needed between sprints.

Strength:
1) Power snatch - 80%x3x3
2) Pause front squat - Work up to a 3 RM.

Work Capacity:
1) Complete 3 rounds for time of:
Run 400m
21x 2-arm KB clean and press (53#/35#)
50x double unders



Comments (0)