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WOD Archive - November 2014

Wednesday October 16 2013
keep bar close!




wednesday: junk yard dog, burgener warm up+skill transfer exercises+3 pos snatch 3 reps at each position.



1. barski cleans: work up to 65%x3 x 5 sets.

2. rack jerks bnk: 3, 2, 1, 1, 1

3. clean pulls off blocks: work up to 90%x3x3

4. good mornings:  3 x 5, make the last rep explosive!!

5. 100 sit ups

6. 50 chins

CrossFitters

Conditioning:
4x 800m sprints (rest 3 minutes between sprints)

Strength:
Snatch balance: Work up to a 1 RM in 7 minutes or less. Then back it down to 90% and perform 5 singles.

Work Capacity:
Complete the following for time:
100x double unders
3 rounds: 20x burpees, 20x pull ups
100x double unders



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