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WOD Archive - September 2014

Thursday July 24 2014
mikey watching wt. lifting!!
thursday:

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

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: 3x snatch + 2x snatch pull: 75%x 2 sets, 80%x3 sets.
2: Power clean + hang squat clean + clean: 70%x 2 sets, 75%x 3 sets.
WOD: Complete 4 rounds for time of:
-4x rope climb (15ft)
-50 front rack walking lunge (165#/115#)
Conditioning:
1: 3 rounds - Every 10 minutes, complete:
-1 mile sprint
*Optional: On the 3rd sprint, take a sandbag with you!



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