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WOD Archive - September 2014

Wednesday December 11 2013
great lifting from quebec!!!
wednesday:

1. barski cleans: work up to 75% x 3 reps x 5 sets. 3reps at mid thigh
2. clean pulls standing on 2" block of wood: work up to 95%x3, 100%x3x2. (lower weight down slowly and on 3rd rep only!)
3. fs+jerk: 2+1 x 6 sets. go up to a medium weight and how you feel.
4. good mornings: 5 x 5 work up to a good weight.
5. 100 sit ups.

CrossFitters

Strength:
1) Back squat: 60%x10, 70%x8, 75%x8, 80%x8.
2) Front squat: 60%x5, 65%x5, 70%x5x2 sets.

Work Capacity:
1) Complete the following for time:
-50x ring dips
*Rest 5 minutes, then:
2) Complete the following for time:
-100x wallball (20#/14#)
-75x KB swing (53#/24#)
-50x toes to bar
-25x burpee

Core:
1) 8x 40m backwards sled drag



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