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WOD Archive - November 2017

Tuesday June 3 2014
start em young!! my grandson mikey!!
tuesday:

1. fs: heavy single

2. snatch: (65%x3, 70%x2, 75%x1, 70%x3, 75%x2, 80%x1, 75%x3, 80%x2, 85%x1)

3. cj: 80%x1x3

4. fs: heavy single

5. core work.

CrossFitters

Strength:
1) Hang squat clean - 10 rounds, every 90 seconds, perform 3x hang squat clean. Start at a moderate weight and increase the weight each round so the last set is a max for the day.
2) Push Press - 75%x 5 reps, 85%x 3 reps, 95%x 1+ reps.
WOD: Complete the following for time:
Row 500m
40x chest to bar pull ups
Row 500m
30x toes to bar
Row 500m
20x muscle ups
Conditioning: 4 rounds - Every 3 minutes, perform 1x400m sprint.



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