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WOD Archive - April 2014

Thursday January 30 2014
asja looking good!
thursday: speed day

1. high hang snatch: . work up to 50%x2x2, 55%x2x2, 60%x2x2
2. clean and jerk: 1 cleans + 2 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) 3x power clean - Work up to a 3 RM in 10 sets.
2) Rack jerk behind the neck - Work up to a 1 RM in 5 minutes or less.

Work Capacity:
1) Complete 21-15-9 reps of:
-Squat snatch (135#/95#)
-Handstand push up

Conditioning:
1) For time: Row 1,000m, Run 800m mile, row 1,000m



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