Mike's Gym RSS Feed RSS Feed
 

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

Monday September 23 2013
can you do this??
monday: (junk yard dog warm up+burgener warm up+ skill transfer exercises)


1. in the hole 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 70%x1x2, 75%x1x2, 80%x1, 85%x1, 80%x1, 85%x1

3. snatch balance with dip: 1, 1, 1, 1, 1 (heavy)

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

6. glute ham sit ups x 50

CrossFitters

Conditioning:
10 rounds: Every 2 minutes perform:
1x 250m row sprint

Strength:
1) Back squat: 90% x 10 sets x 2 reps

Work Capacity:
Complete 10-9-8-7-6-5-4-3-2-1 reps of:
Front squat (185%/125#)
Pull up
GHD sit up



Comments (0)