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WOD Archive - August 2014

Tuesday April 8 2014
montana buffalo
tuesday:

1. cleans: 85%x3x2, 95%x2, 1, 1

2. rk jerks: 85%x2x2, 90%x2, 1, 1, 1,

3. clean pulls with eccentric let down: 10 sec down. 100%x5, 5, 110%x4, 4, 4

4. rdl: 105% x 5x5

5. box jumps: 5 x 5

CrossFitters

Strength:
1) Touch and go power clean - 10 sets x 3 reps every 90 seconds. Work up to a max for the day.
2) 3x front squat + 1x split jerk - 5 sets x 3+1 reps. Work up to a max for the day

Work Capacity:
1) Complete 21-15-9 reps of:
-Back squat (225#/155#)
-Ring dip

Conditioning:
1) 6 rounds - every 3 minutes, complete:
-1x 300m sprint



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