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WOD Archive - July 2014

Monday May 19 2014
great ankle, knee, hip mobility keeps the torso upright!
monday

1. 2 pos snatch: 1 from mid thigh, 1 from floor. work up to 65% x1+1 x 2 sets. 70% x1+1 x 3 sets.

2. snatch pulls: work up to 85%x3, 90%x3, 95%x3

3. snatch push press: 5 x 5

4. back extensions on glute ham, using weight x 10 reps x 3 sets.

5. 100 sit ups.

CrossFitters

*For this next 4 week cycle, add 10% to your deadlift and back squat 1 RM percentage and 5% to your push press and bench press percentage.

1) Power snatch: 10 rounds - Every 90 seconds, 3x touch and go power snatch.
*Increase the weight each round.
2) Back squat - 65%x 5 reps, 75%x 5 reps, 85%x 5+ reps.
3) AMRAP in 5 minutes of: Strict HSPU
WOD:
Complete 20-18-16-14-12-10-8-6-4-2 reps of:
-Overhead weighted lunge (95#/65#)
-Toes to bar
Core:
3 rounds, not timed:
-60 second weighted plank (45#/35#)
-10x reverse hypers (Heavy)



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