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WOD Archive - October 2014

Monday December 30 2013
love my kill cliff!!
monday: this week we will work 3 days while taking a few days for the new year. every workout will be preceded with junk yard dog+burgener warm up+ skill transfer exercises.

1. snatch: work up to 70%x3x4
2. snatch pulls: 85%x3, 90%x3x2
3. sn pp: 5, 4, 3, 3, 3
4. in the hole front squats: take from the rack in the bottom of the squat: 65%x3, 70%x3, 75%x3
5. reverse hyper extensions: 10, 10, 10
6. 100 sit ups.

CrossFitters


Strength (Week 5):
1) Back squat: 65%x8, 75%x6, 85%x4, 90%x4
2) Front squat: 65%x6, 75%x6, 80%x6x2 sets.

Work Capacity:
1) Complete 4 rounds for time of:
-9x push jerk (185#/125#)
-6x bar muscle ups
-30m farmers walk (185#/125#)
*Farmers walk = 30m walk with barbell in back rack position.

Core:
3x Max rep toes to bar + 3x max rep push up



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