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WOD Archive - September 2014

Tuesday July 8 2014
momma still has it!!
tuesday:

1. front squat: 6 sets of 3 reps at 88%

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) 3x squat clean + 1x split jerk: 10 rounds - every 2 minutes, perform 3+1. Work up to a max for the day.
2) Halting clean deadlift (1 above knee) - 5 sets x 3 reps. Work up to 120-130% 1 RM clean. Perform a negative going down after the 3rd rep of each set.
WOD: Complete 4 rounds for time:
-30x overhead squat (75#/55#)
-200m sprint
-10m handstand walk
Conditioning:
1) 1 round:
-800m sprint
-400m sprint
-400m sprint
-200m sprint
*Rest as needed between sprints.




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