Mike's Gym RSS Feed RSS Feed
 

2014
2013
2012
2011
2010
2009
2008
2007
2006
2005
0
WOD Archive - November 2017

Monday August 25 2014
i love hook grip!!!
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. max! no more than 5-6 reps

3. snatch: work up to 70%x1x3 on the minute, 75%x1x3 on the minute, 80%x1x3 on the minute.

4. box jumps: 15

5. chins x 25

6. glute ham sit ups x 25

CrossFitters

1: 3 position snatch (1x floor, 1x below the knee, 1x above the knee): 75%x2 sets, 80%x2 sets.
2: Back squat: 4 sets x 2 reps @ 90% 1 RM.
3: For time:
-10x strict deficit HSPU (8”/4”)
-20x kipping deficit HSPU
-30x HSPU
WOD: Complete the following for time:
-Row 1,000m
-30x thrusters (115#/85#)
-50x pull ups
Accessory work: 3 rounds, not for time:
-5x SLDL (Heavy…should be around or more than your 1 RM clean)
-10x weighted back extensions with 3 second hold at top. (45#/25)



Comments (0)