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WOD Archive - September 2014

Monday May 26 2014
start em young!! btw...HAPPY B\'DAY BROCK! AND... BOSS HOSS!!! AND.....T\'MAC!!
monday

1. BARSKI hang mid thigh snatch: 3 from mid thigh....work up to 65% and do 6 sets of 3.

2. snatch pulls: work up to 90%x3, 95%x3, 100%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

Strength:
1) 1x squat snatch + 2x overhead squat - 10 rounds, every 60 seconds, perform 1x squat snatch + 2x overhead squat. Start at a moderate weight and increase the weight each round so the last set is a max for the day.
2) Back squat - 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps.
3) For time: 20x wall climbs
Work Capacity: Complete 21-15-9 reps for time of:
Deadlift (225#/155#)
Burpees with jump over barbell
Perform a 200m shuttle sprint between each couple (4x50m).
Core:
1) 3 rounds, not for time: 20x weighted sit up (45#/35#), 20x banded hip extensions.



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