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WOD Archive - November 2017

Thursday August 28 2014
miss my buddy!!
thursday:

1. back squats: 3, 2, 1, 1, 1, 1, 1 working to a heavy single.

2. clean grip power snatch: 3, 2, 1, 1, 1. select the weight but be careful with this exercise. great exercise for a strong pull!!!

3. clean and jerks: work up to 80%x1x3, 85%x1x3

4. chins: 25 total.

CrossFitters

1: Touch and go Snatch: 82%x2x3 reps, 87%x2x3 reps. Rest 60 seconds between sets.
2: 3 position clean (1x floor, 1x below knee, 1x above knee): 75%x 2 sets, 80%x 3 sets.
WOD: Complete 5 rounds for time of:
-10x toes to bar
-10x DB thrusters (50#/35#)
-10x DB walking lunges, each leg (50#/35#)
Conditioning: Complete 20 rounds of:
-Row 250m
-60 seconds rest.
*Goal is to have each 250m under :60.



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