Mike's Gym RSS Feed RSS Feed
 

2014
2013
2012
2011
2010
2009
2008
2007
2006
2005
0
WOD Archive - November 2014

Monday December 16 2013
coach of coaches!!! the best!!
monday: junk yard dog, burgener warm up, skill transfer exercises + 3 reps of the 3 pos snatch.

1. front squat: 3, 2, 1, 1, 1, 1, 1
2. snatch: work up to 80%x1x5
3. cj: work up to 80%x1x5
4. bs: 1, 1, 1, 1,
5. good mornings: 5, 5, 5, 5








CrossFitters

Strength:
1) Back squat: 65%x8, 70%x8, 80%x6, 85%x6
2) Front squat: 60%x5, 70%x5, 75%x5, 80%x5

Work Capacity:
1) Complete the following for time:
40x burpees
30x handstand push ups
20x power clean (100kg/70kg)
100m farmers walk (100kg/70kg)
*Farmers walk barbell position = barbell placed on back like you are performing a high bar back squat.

Core:
3x max rep toes to bar
*Rest 1 minute between rounds



Comments (0)