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WOD Archive - November 2017

Monday August 4 2014
2 old geezer buddies!!
monday: take a week off. active recovery after the xfit games and the california state games. xfit workouts will be posted but no olympic weightlifting courses. the new cycle will begin next week.

CrossFitters

Strength:
1: Power snatch + hang squat snatch + snatch: 60%, 65%x2 sets, 60%.
2: Snatch balance: Work up to a 1 RM with a 3 second pause in the bottom position.
3: Back squat: 84%x10 sets x 3 reps.
WOD: Complete 21-15-9 reps of:
-Deadlift (225#/155#)
*Run a 400m run after each set of deadlifts.
Accessory work:
-50x glute ham raises
-50x banded push ups



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