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WOD Archive - November 2017

Tuesday June 24 2014
53 kg lifter from nor cal!! legit!
tuesday:

1. front squat: 10 sets of 3 reps at 82%

2. back squat: 3 sets x 3 reps at 60%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1) Power clean + hang squat clean + jerk: 10 rounds - every 60 seconds perform 1+1+1. Work up to a max for the day.
2) halting clean deadlifts from 2" deficit: 5 sets x 3 reps. Start at 100% 1 RM clean and go up by feel, making sure positions are hit perfectly.
WOD: Complete the following for time:
-25 foot handstand walk
-50x pull ups
-25 foot handstand walk
-50x box jump (24in/20in)
-25 foot handstand walk
-50x toes to bar
-25 foot handstand walk

Conditioning:
1) 8 rounds - Every 3 minutes, perform:
-1x max height box jump + 200m sprint



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