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WOD Archive - November 2017

Wednesday September 3 2014
a big wednesday!!
wednesday:

1. in the hole front squat : 3, 2, 1, 1, 1, 1,1 work to a mild to heavy single.

3. pwr snatch + hang snatch: 1+1 x 6 sets. work up to 70% of best snatch.

4. back extensions on glute ham bench 4 sets x 5 reps. use weight on bar.

5. glute ham sit ups x 25.

CrossFitters

1: Front squat: Work up to a 1 RM.
2: 16 minutes - EMOM, perform:
-Odd minute = Max rep bar muscle up
-Even minute = 30 seconds of triple unders.
WOD: 10 rounds - Every 60 seconds perform:
-3x deadlift (315#/225#)
-60m suicide sprint (5m-10m-15m)
-Max rep burpees
*Rest 2 minutes between rounds.
Accessory work:
-50x strict chest to bar pullups
-50x strict rig dips
-50x glute ham raises
*Break up any way you choose





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