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WOD Archive - August 2014

Wednesday October 23 2013
outback inn in mo. great place!
wednesday:  same warm up as mon and tu

1. back squat: 3, 2, 1, 1, 1, 1, 1

2. snatch: work up to 85%x1x5

3. snatch halting deadlifts:  lift bar to mid thigh and pause for 2 reps on 3rd and final rep explode to the finish position.  4 sets x 3 work up to 80%x3x2, 85%x3x2

4. front squat: 1, 1, 1, 1

CrossFitters

Conditioning:
1) Warm Up, then 1 mile run timed trial

Strength:
1) Clean and jerk - Work up to 90% for 1 single every 60 seconds for 5 rounds.

Work Capacity:
1) 20 rounds - EMOM perform:
-Odd minute: 5x front squat (50# 1 RM)
-Even minute: 10x toes to bar




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