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WOD Archive - November 2017

Monday June 2 2014
so calif regionals!! legit!
4th week of this cycle

monday:

1. snatch: 80%x1x5
2. cj: 80%x1x5
3. good mornings with weight. 3 x 8

CrossFitters

Strength:
1) Hang squat snatch - 10 rounds, every 90 seconds, perform 3x hang squat snatch. Start at a moderate weight and increase the weight each round so the last set is a max for the day.
2) Power snatch - 10 rounds, every 30 seconds, 3x power snatch (135#-185#/95#-125#)
3) Back Squat - 75%x 5 reps, 85%x 3 reps, 95%x 1+ reps.
WOD: Complete 10-9-81 reps for time of:
Front squat (155#/115#)
Handstand push up
*Buy in and buy out = 75x double unders
Core:
1) 3 rounds, not timed: Max rep strict pull up, superset with max rep strict ring dip
2) 50x Glute ham raises



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