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WOD Archive - November 2017

Monday June 23 2014
i love this pix!!
monday:

1. bar ski snatch: 3 from mid thigh, work up to 65% x 3 x 2 sets. 70% x 3 x 3 sets.

2. snatch pulls standing on a 2" block : work up to 95%x3, 100%x3x2. on last rep lower the wt in 10 sec.

3. snatch pp+snatch balance + snatch overhead squat. 1+1+1 x 5 sets. work heavy but you choose weight.

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

5. 100 sit ups.

CrossFitters

Strength:
1) 2x halting snatch deadlift (1”above knee) + 1x squat snatch: 10 rounds - Every 90 seconds, perform 2+1. Increase the weight each round so the 10th set is a max for the day.
2) Weighted step ups (20-24in) - 5 sets x 5 reps (each leg). Work up to a 5 RM and barbell is placed in the back rack position.
3) For time: 30x weighed pistols, alternating (35#/26#)

WOD: Complete 10 rounds for time of:
-3x front squat (225#/155#)
-40m suicide sprint (10m x 4)
*Front squats must be taken from the deck

Core:
1) Tabata GHD sit ups
*Rest 2 minutes
2) Tabata back extensions



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