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WOD Archive - April 2014

Tuesday January 28 2014
i remember this harley trip to montana
tuesday: speed day. work on form here....work lift off correctly....i want speed and technique.

1. snatch: work up to 50% x 2 x 3, 55%x2x3, 60%x2x3
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) Muscle snatch - Work up to a 1 RM in 10 reps.
2) 3 position snatch (1x floor, 1x mid thigh, 1x high hang) - 10 sets to work up to a max for the day. Should be around 80-85% 1 RM.

Work Capacity:
1) EMOM, for as long as possible, perform:
3x deadlift (185#/125#)
3x hang squat clean (185#/125#)
3x shoulder to overhead (185#/125#)

Conditioning:
10x20m prowler sprints (Rest as needed, but use heaviest weight possible)



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