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WOD Archive - October 2014

Thursday April 17 2014
coach me coach.....coach me!!
thursday:

1. pwr snatch + ohs: 50%x 3+3, 2+2, 75%x1+3, 80%x1+2x3 sets

2. front squat+jerk: 50%x2+2, 70%x3+1, 80%x3+1x2, 85%x2+1. take % off jerk

3. box jumps: 5, 5

4. chins or pull ups x 12 x 3 sets.

CrossFitters

Strength:
1) 20 minutes - EMOM, perform:
-Odd minute = 3x weighted pull ups (Heavy)
-Even minute = 3x max height seated box jumps
2) Establish a 1 RM deadlift in 7 minutes, then 8 rounds, every 30 seconds:
-1x sumo deadlift @ 80% 1 RM

Work Capacity:
1) Complete the following for time:
-50x DB snatch (70#/50#)
-100m farmers carry (70#/50#)
-50x DB snatch (70#/50#)
-100m farmers carry (70#/50#)

Conditioning:
1) 10 minute recovery row, run, bike



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