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WOD Archive - August 2014

Thursday January 9 2014
china! love the positioning!
thursday: speed day

1. 2 pos snatch: 1 hang (mid thigh) 1 floor. work up to 50%x2x2, 55%x2x2, 60%x2x2
2. clean and jerk: 2 cleans + 1 jerk. work up to 50%x2+1, 55%x2+1x2, 60%x2+1x2.
3. glute ham bench back extensions: use some weight and do 3 x 10
4. 100 sit ups







CrossFitters

Strength:
1) Deadlift - Work up to a 1 RM in 7 minutes
2) 8 Rounds - EMOM, perform:
-2x DL @ 70% 1 RM

Work Capacity:
1) 100x Overhead squats for time (95#/65#)
*Any time you break, stop what you are doing and perform 5x burpees

Conditioning:
Tabata airdyne or row



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