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WOD Archive - December 2014

Friday July 4 2014
yahoo!!!
friday:

celebrate the 4th of july!!! my family is here!!! first time in A VERY LONG TIME.....ALL MY CHILDREN WILL BE HOME WITH THEIR KIDS!!!

YAY!!

CrossFitters
Strength:
1) Power snatch: 10 rounds - Every 30 seconds, perform:
-3x power snatch (70-100kg/45-70kg)
2) Sotts press - Work up to a 3 RM.
*Sotts press = While at the bottom of an overhead squat perform 3x strict press behind the neck with a snatch grip.
3) For time: 70x knees to elbow
WOD: In groups of 3, complete the following for time:
-400m barbell run (135#/95#)
-40x power clean (135#/95#)
-400m barbell run (135#/95#)
-40x front squat (135#/95#)
-400m barbell run (135#/95#)
-40x push jerk (135#/95#)
*Barbell is not allowed to touch the ground. Any time it does, the whole team must immediately perform 10 burpees.
Core: Intense stretch/myofascial release



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