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WOD Archive - December 2014

Monday February 17 2014
geezer terry uses 1.5 kg plates
we are beginning a new cycle today. normally we do 5 days per week but for the next 2-4 wks we will do only 4 workouts per week. you will need the additional rest period. as always do the junk yard dog, burgener warm up, skill transfer exercises each and every workout.

monday:

1. 3 pos cleans: work up to 70% for 2 sets. 75% for 4 sets.
2. rack jerks behind neck. emphasizing footwork speed and arm speed. 70% x 3, 3. 75% x 3, 3, 3
3. clean pulls: work up to 90%x5, 5. 95%x5, 5, 5.
4. rdl's. 5 sets of 8 reps....keep these manageable.
5. sit ups: 100 reps
6. box jumps: choose your height. 3 sets of 5 jumps.






CrossFitters

Strength (Week 12...last week of this Hatch squat cycle!)
1) Back squat: 60%x5, 70%x5, 75%x5x2 sets.
2) Front squat: 65%x5, 70%x5, 75%x5

Work Capacity:
1) Complete 5 rounds, each for time of:
9x hang power clean (175#/125#)
12x toes to bar
15x box jump (24in/20in)
Rest 90 seconds between rounds

Core:
1) 3 rounds, not for time:
-Max rep pull up, max L-sit hold



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