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WOD Archive - November 2017

Tuesday August 26 2014
i love notre dame and the fighting irish
tuesday:

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

2. sotts presses: first do a front squat then while in the bottom perform 3 presses x 4 sets. you select the weight.

3. clean and jerks: 70%x1x3 on the minute, 75%x1x3 on the minute, 80%x1x3 on the minute.

4. ball slams x 50 total.

5. 100 ab matt sit ups.

CrossFitters

1: Squat clean: 85%x2 sets x 3 reps, 90%x2.
2: Strict press: Work up to a 1 RM. Then back it down to 95#/65# and perform a 1x max rep set.
WOD: Complete 30-20-10 reps of:
-Squat clean (135#/95#)
-Box jump overs (24in/20in)
Conditioning: Warm up as needed, then:
-Establish a 1 RM 400m sprint.




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