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WOD Archive - November 2014

Saturday February 8 2014
pull under on clean! note elbows
saturday:

take the next 2 days off.

CrossFitters

Strength:
"Olympic lifting total"
1) Snatch - Spend 10 minutes warming up, then you have 3 attempts to find a 1 RM snatch

*Rest 10 minutes, then:

2) Clean and jerk - Spend 10 minutes warming up, then you have 3 attempts to find a 1 RM clean and jerk.

*Combine your best snatch and best clean and jerk for your total

Work Capacity:
1) Complete 4 rounds for time of:
Sprint 100m
4x burpee muscle up
Sprint 100m
2x rope climb
*I'm keeping the reps low on this as I want it done fast and with minimal rest!



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