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WOD Archive - July 2014

Monday March 3 2014
crossfit oxnard
monday:

1. 2 snatch pulls + 2 snatches: work up to 73%x4, 4. 78%x4, 4, 4

2. snatch balance: 80%x3,3. 85%x3, 3, 3.

3. back squat: 85%x4x5 sets

4. clean shrugs off rack: 125%x5x5

5. back ext: use weight: 15, 12, 10

6. hanging leg raise: 3 x 10

7. chins or pull ups: 12, 12, 12

CrossFitters

Strength:
1) Front squat - Work up to a max for the day in 10 reps or less. The rep scheme should look like: warm up, warm up, 3,2,1,1,1,1,1.
2) 1x squat snatch + 1x hang squat snatch x 10 sets - every 90 seconds. Start off at about 50% and increase the weight each round so that the 10th set is your max for the day.

Work Capacity:
1) Complete the following for time:
50x DB snatch, alternating (75#/55#)
50x pull ups
50x GHD sit ups

Core:
1) 4 rounds, not timed: 10x weighted back extensions (45#/25#), 60 second weighted plank




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