Mike's Gym RSS Feed RSS Feed
 

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

Tuesday January 7 2014
world championships!!
tuesday: speed day.

1. snatch: work up to 50% x 2 x 2, 55%x2x2, 60%x2x2
2. clean and jerk: work up to 50%x1+2, 55%x1+2, 60%x1+2x2
3. good mornings: 3 x 5. you choose weight. work on staying back.
4. hanging leg raise: 30 reps.









CrossFitters

Strength:
1) Snatch: 12 rounds - EMOM, perform 1x squat snatch. Work up to a max for the day in those 12 rounds.

Work Capacity:
1) In 10 minutes, complete the following:
-Row 1,000m
-50x DB snatch, alternating (70#/50#)
-30x chest to bar pull ups
2) Once the clock hits 10 minutes, perform the following for time:
-20x squat clean + thruster (155#/115#)

Conditioning:
5x sandbag hill sprints (Rest as needed between sprints)
*Hill should be 50-60m long.



Comments (0)