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WOD Archive - September 2014

Tuesday May 27 2014
nd buddies at flab competition
tuesday:

1. front squat: 10 sets of 3 reps at 75%

2. back squat: 5 sets x 3 reps at 65%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1) 2x squat clean + 2x push jerk- 10 rounds, every 90 seconds, perform 2x squat clean + 2x push jerk. Start at a moderate weight and increase the weight each round so the last set is a max for the day.
2) Push press - 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps.

Work Capacity: Complete 10 rounds for time of:
5x Curtis Pís (95#/65#)
7x box jump (30in/24in)
9x chest to bar pull ups
*Curtis P = 1x hang squat clean + lunge right leg + lunge left leg + push press = 1 rep.

Conditioning:
1) 3 rounds - Row 60 calories, 2 minutes rest.




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