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WOD Archive - September 2014

Tuesday April 22 2014
start em young...pvc pipe snatch
tuesday:

1. clean and jerk: (80%, 85%, 90%)2 for singles...wave training

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

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

4. box jumps: 15 total

CrossFitters

Strength:
1) Barski clean(3x high hang clean w/o straps) - 10 sets x 3 sets x every 90 seconds. Work up to a max for the day.
2) Push press - Warm up, then 65%x5, 75%x5, 85%x5+ reps.

Work Capacity:
1) Complete 9-7-5 reps for time of:
Squat snatach (135#/95#)
Muscle Up

Conditioning:
1) 4 Rounds - Every 3 minutes, complete:
-1x 400m run



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