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WOD Archive - November 2017

Tuesday August 12 2014
great hook grip poster!!
tuesday:

1. back squat: work up to 3, 2, 1, 1, 1, 1, 1....mildly heavy.

2. sotts presses: first do a front squat then while in the fb bottom perform 3-5 presses. go up in weight on each set. perform only 3-4 sets. keep weight light.

3. clean and jerks: work up to 60%x1 x 5 on the minute, 65%x1x5 on the minute, 70%x1x5 on the minute.

4. ball slams x 50 total.

5. 100 ab matt sit ups.

CrossFitters

1: Squat clean: 80%x2x3 reps, 85%x3x3 reps.
2: Jerk behind the neck: Work up to a 1 RM.
WOD: Complete the following for time:
-20x thrusters
-20x hang power clean
-20x push press
-20x overhead squat
-20x front squat
*EMOM, perform 5x burpees. Weight = 95#/65#.
Conditioning: 4 rounds - Every 3 minutes, perform:
-500m row
-Max rep double unders



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