Mike's Gym RSS Feed RSS Feed
 

2014
2013
2012
2011
2010
2009
2008
2007
2006
2005
0
WOD Archive - October 2014

Thursday February 6 2014
excellent starting position.
thursday: speed day

1. mid thigh hang snatch: . work up to , 55%x2x2, 60%x2x2, 65%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) 3 position snatch (1x floor, 1x mid thigh, 1x high hand): 1+1+1x10 sets. Work up to a max for the day in 10 sets.

Work Capacity:
1) Complete 10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (275#/205#)
Ring dip
Box jump (30in/24in)

Conditioning:
1) 8 rounds - 1 min max effort row, 1 min rest
*For each row that is not over 300m for men and 250m for women, it is a 10 burpee penalty accessed at the end.



Comments (0)