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WOD Archive - November 2017

Thursday August 14 2014
hook-grip rocks!!
thursday:

1. front squat+jerks: warm up with 3 front squat + 1 jerk. work up to 65% of best cj and do 3 front squat +1 jerks.....70%x3+1, 75%x3+1x3 sets. (all of these are taking off the rack.

2. sotts presses out of front squat: 3 sets x 4 reps. you select the weight.

3. box jumps x 25 total.

4. chins: 25 total.

CrossFitters

1: Snatch: 80%x2x3 reps, 85%x3x3 reps.
2: 3 position clean (1x floor, 1x below knee, 1x above knee): 70%x 2 sets, 75%x 3 sets.
WOD: 7 minute ascending ladder AMRAP:
-20x double unders + 1x power snatch (115#/80#)
-20x double unders + 2x power snatch
-20x double under + 3x power snatch
*Continue the ladder until 7:00 hits the clock.
Conditioning: Complete the following for time:
-3 minute back extension hold (chest parallel to the deck)
*Kicker = any time you break, perform an 800m sprint.



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