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WOD Archive - September 2014

Tuesday July 29 2014
thanks reebok!!
tuesday:

1. front squat: 3, 2, 1, 1, 1, 1, 1

2. clean and jerk: work up to 80%x1x5

3. 100 sit ups

CrossFitters

Strength:
1: 2 position clean (1x floor + 1x mid-thigh/launch position): 80%x2 sets, 85%x3 sets.
2: Deadlift: Warm up, then 2 sets x 10 reps.
3: Chest to bar pull ups - 7 rounds,
-7x chest to bar pull ups
-60 seconds rest.
WOD: Complete 3 rounds for time of:
-10x clean and jerks (135#/95#)
-Run 400m
Conditioning:
1: 7 rounds -
-Row 500m
-2 minutes rest



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