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WOD Archive - July 2014

Tuesday January 14 2014
vj test at oc throw down!!
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) 3 position snatch (1x floor, 1x hang, 1x high hang): Work up to 70% for 5x3 reps.
2) Snatch push press: Work up to a 5 RM.

Work Capacity:
1) Complete as many rounds as possible in 10 minutes of:
100m sprint (50m x 2)
10x deadlift (275#)
100m sprint (50m x 2)
10x bar facing burpees

Conditioning:
Row 2,000m for time



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