Mike's Gym RSS Feed RSS Feed
 

2014
2013
2012
2011
2010
2009
2008
2007
2006
2005
0
WOD Archive - October 2014

Thursday July 17 2014
xfit milford!!
thursday:

1. back squat: 4 sets of 2 reps at 90%

2. front 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: Snatch: 70%x2 x 3 reps, 75%x4 x 3 reps.
2: Power clean + hang squat clean + clean: 65%x2 sets, 70%x 3 sets.
WOD: Complete the following for time:
-30x burpee box jump (24in/20in)
-400m run
-15x power snatch (135#/95#)
-800m run
-15x power snatch (135#/95#)
-400m run
-30x burpee box jump (24in/20in)
Conditioning:
1: 6 rounds:
-40 second all out row
-20 seconds rest




Comments (0)