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WOD Archive - July 2014

Monday March 31 2014
have shoes will lift!!!
monday:

1. 3 pos snatch: work up to 75%x3x2, 80%x3x2

2. snatch pp: 90%x3x2, 95%x3x2

3. back squat: 90%x3x3

4. clean shrugs: 130%x5x4

5. back ext using weight: 3 x 10

6. toes to bar: 2 x 10

7. chin ups or pull ups x 10

CrossFitters

Strength:
1) Pause front squat - Work up to a 1 RM
2) Snatch - 10x1 every 60 seconds. Last rep should be a max for the day
3) EMOM - 12 minutes, complete:
-Odd minute - 5x touch and go power snatch (60-80kg/40-60kg)
-Even minute - 10x toes to bar

Work Capacity:
1) Complete 1-2-3-4-5-6-7 reps for time of:
-Squat clean (100kg/70kg)
-Muscle up

Core:
-400m farmers carry (70#/53#)



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