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WOD Archive - September 2014

Monday July 7 2014
mikey snatch!!
monday:

1. 3 pos snatch: 1 from high hang, 1 from mid thigh, 1 from floor. work up to 60% x 1+1+1 x 2 sets. 65% x 1+1+1 x 3 sets.

2. snatch pulls standing on a 2" block : work up to 90%x3, 95%x3 100%x3. on last rep lower the wt in 10 sec.

3. snatch pp+snatch balance with no dip+ 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) Touch and go snatch - 6 rounds, every 90 seconds, perform 5x TnG snatches. Choose a weight that is hard but doable and stick with it across the 6 sets.
2) Back squat - 10 sets x 3 reps @ 80% 1 RM.
3) For time: 50x handstand push up
WOD: Complete the following for time:
-Row 1,500m
-150x wallball
Core:
1) 3 rounds, not timed:
-5x strict toes to bar with negative going down
-10x glute ham raises
-60 second farmers carry (70#/53#)



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