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WOD Archive - December 2014

Monday October 21 2013
a great split lifter back in the day!!
monday:  junk yard dog+burgener warm up+skill transfer exercises+3 pos snatch 3 reps at each position.  do this warm up every workout this week.  this is week 4 of this 12 week cycle.

1. front squat: 3, 2, 1, 1, 1, 1, 1

2. snatch: work up to 80%x1x5

3. snatch pulls: 90%x3, 95%x3x2

4. back squat: 1, 1, 1, 1

CrossFitters

Conditioning:
10 rounds:
30 second max distance ski erg or row
30 seconds rest
30 second max calorie air-dyne
30 seconds rest

Strength:
Back Squat: 75%x5, 85%x3, 95%x1+
*Percentages are taken off of your 1 RM minus 10%.

Work Capacity:
1) Complete 50-40-30-20-10 reps of:
Double unders
Pull ups



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