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WOD Archive - July 2014

Saturday March 8 2014
working footwork
saturday:

1. snatch: 75%x2, 80%x2, 85%x1, 90%x1, 85%x1, 90%x1x2

2. cln and jerk: 75%x2, 80%x2, 85%x1, 90%x1, 85%x1, 90%x1x2

3. front squat: 80%x5x2, 85%x5x3

4. snatch shrugs off rack: 120% x 5x5

5. back ext no weight: 15, 12, 10

6. hanging leg raise: 3 x 10

CrossFitters

Work Capacity:
1) "CrossFit Open WOD 14.2"
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95#/65#)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds



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