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WOD Archive - November 2014

Thursday February 13 2014
beach walk in nz!!
thursday: speed day

1. mid thigh hang snatch: . work up to , 55%x2x2, 60%x2x2, 65%x2x2
2. clean and jerk: 2 cleans + 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) 2 position clean (1x floor, 1x mid thigh): 1+1x10 sets. Work up to a max for the day in 10 sets.
2) Push press: 9 sets x 3 reps every 60 seconds @ 70% 1 RM.

Work Capacity:
1) Complete 5 rounds for time of:
2x rope climb (15ft)
10x handstand push up
50m sled pull (AHAP...every surface is different so pick a weight that is hard, but doable)

Conditioning:
1) 4 rounds - Every 3 minutes, perform 1x400m sprint.



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