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WOD Archive - November 2017

Monday August 11 2014
keep bar close while pulling body down and around bar!
monday: all workouts this week begin with jyd, burgener warm up, skill transfer exercises.

1. front squat: 3, 2, 1, 1, 1, 1,1 work to a mild to heavy single.

2. muscle snatch from floor: 3, 2, 1, 1, 1,

3. snatch: work up to 60% x 1 rep x 5 sets on the minute. 65%x1x5 on the minute, 70%x1x5 on the minute.

4. box jumps: 25

5. chins x 25

6. glute ham sit ups x 25

CrossFitters

Monday
1: 3 position snatch (1x floor, 1x below the knee, 1x above the knee): 65%x 2 sets, 70%x 3 sets.
2: Snatch push press: Work up to a 3 RM.
3: Back squat: 10 sets x 2 reps @ 86% 1 RM
WOD: Complete 3 rounds for time of:
-Run 400m
-21x 2-arm KB thruster (53#/35#)
-12x chest to bar pull ups
Accessory work: Complete 5 rounds, not for time:
-Max rep strict deficit HSPU (You choose the height. You should be getting 5-10 reps)
-Max rep strict muscle up



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