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WOD Archive - November 2014

Monday November 25 2013
big wed at mikes gym
monday: week 9 of cycle

1. 3 pos snatch: work up to 75% x 3 reps x 5 sets. 1 at high hang, 1 at mid thigh, 1 at floor.
2. snatch pulls: work up to 90%x3, 95%x3, 100%x3
3. sn pp: 5, 5, 4, 3, 2, 1
4. rdl's: 5 x 5 work up to a good weight.
5. 100 sit ups.

CrossFitters

Conditioning:
1) Run 3 miles at 70% pace, then:
2) 8 rounds:
-100m sprint
-30 seconds rest.

Strength:
1) In 10 minutes, work up to a 1 RM back squat.
2) 6 rounds:
-3x back squat (80%x)
-3x max height box jump
-90 seconds rest

Work Capacity:
Complete 10 rounds for time of:
-3x power clean (90kg/60kg)
-10x toes to bar
*subtract 1 rep of TTB each round. So last round will be 3x power clean + 1x TTB



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