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WOD Archive - November 2017

Monday June 30 2014
PASSION!!!
monday:

1. SNATCH: work up to 80%x1x2, 85%x1x2, 80%x1x2

2. snatch pulls: work up to 90%x3, 95%x2, 100%x2

3. snatch pp+snatch balance with no dip. 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) 1x squat snatch + 2x overhead squat: 10 sets - Every 60 seconds, perform 1+2. Start at 50% and increase the weight each round.
2) Snatch push press: 5 sets x 5 reps. Work up to a 5 RM.
3) Max rep deficit HSPU (8/4), rest 3 minutes, max rep strict HSPU, rest 3 minutes, max rep kipping HSPU.
WOD: Complete 3 rounds for time of:
-Row 500m
-21x burpees over rower
Core:
1) For time: 50x Medball GHD sit ups (20#/14#)
2) Good morning: 6 sets x 3 reps



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