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WOD Archive - September 2014

Tuesday July 22 2014
get comfortable here!
tuesday:

1. front squat: 3 sets of 1 reps at 93%

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: 3 position clean (1x floor, 1x below knee, 1x above knee): 75%x2 sets, 80%x3 sets.
2: Front rack walking lunge: 20m RM (Go as heavy as possible for 20m without putting the bar down)
3: Good morning: 6 sets x 3 reps. Increase weight by feel.
4: 7 rounds:
-6x chest to bar pull ups
-60 seconds rest
WOD: Complete 5 rounds for time of:
-10x power clean (135#/95#)
-10x burpees
Conditioning:
1: 5 rounds:
-Row 300m
-1 minute rest



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