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WOD Archive - September 2014

Monday October 7 2013
arm pits!!
monday: junk yard dog, burgener warm up+skill transfer exercises+3 pos snatch 3 reps at each position.

new cycle:

1. 2 pos snatch: work up to 70%x1+1rep at each position x 5 sets. hang+floor = 2 reps.

2. snatch push press: 5, 5, 4, 4, 3

3. snatch pulls: work up to 85%x3, 90%x3x3

4. glute ham back extensions 3 x 10

5. 100 sit ups

6. 50 chins


CrossFitters

Strength:
Back Squat: 65%x5, 75%x5, 85%x5+

Work Capacity:
Complete the following for time:
Row 1,000m
50x box jumps (24in/20in)
40x toes to bar
30x power clean (135#/95#)



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