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WOD Archive - September 2014

Monday December 2 2013
serge redding!!
monday:

1. 2 pos snatch: work up to 80% x 2 reps x 5 sets. 1 at mid thigh, 1 at floor.
2. snatch pulls: work up to 95%x3, 100%x3x2
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

Strength:
1) Back squat: 60%x10, 70%x8, 75%x6, 80%x4.
2) Front squat: 60%x5, 70%x5x3 sets.

Work Capacity:
1) Complete 21-15-9 reps of:
Deadlift (225#/155#)
Burpee
Toes to bar





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