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WOD Archive - December 2014

Tuesday April 15 2014
can you believe this one!!?? omg! wow!
tuesday:

1. clean and jerk: 50%x2x2, 60%x1, 70%x1, (80%x1, 85%x1)3

2. clean pull: 100%x2x2, 105%x2

3. push press: 5, 4, 3, 2, 1

4. box jumps x 5 x 3 sets

CrossFitters

Strength:
1) 1x snatch + 2x overhead squat - Every 90 seconds x 10 sets. Increase the weight each round so the tenth set is a max for the day.

Work Capacity:
1) Complete 7 rounds for time of:
10m overhead walking lunge (135#;95#)
8x chest to bar pull ups
6x power clean (135#/95#)

Conditioning:
1) 3 rounds - Every 4 minutes, complete:
-1x 800m sprint



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