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WOD Archive - April 2014

Monday January 20 2014
split snatch gives some people mobility!!
monday:

NOTE: EACH WORKOUT BEGINS WITH THE JUNK YARD DOG WARM UP + BURGENER WARM UP + SKILL TRANSFER EXERCISES + 3 POS SNATCH X 3 REPS EACH POSITION.

monday: day 1.

1. back squat: 60%x6, 65%x6, 70%x6, 75%x6, 80%x6
2. snatch pulls standing off 2" block: 85%x4, 90%x3, 95%x3x2
3. bench press: ...5 x 6 reps (same as squat)
4. chins: 30 total
5. 100 abdominal reps
6. mobility

CrossFitters

Strength:
1) Back squat: 65%x5, 70%x5, 75%x5, 80%x5
2) Front squat: 60%x5, 65%x3x5 reps.

Work Capacity:
1) Complete AMRAP in 6 minutes of:
-Row 1,000m
-Max rep ground to overhead (155#105#)

*Rest 3 minutes, then:

2) Complete the following for time:
-30x muscle ups

Core:
1) 3 rounds, not timed: Max rep toes to bar, 15x banded back extensions



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