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WOD Archive - November 2017

Thursday September 4 2014
good bottom position
thursday:

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

2. jerk supports: take bar off rack that is about 2-3" above your head. squat under the bar, lock out your arms and now stand. work up to 100% of best jerk for 2 reps. complete 4-5 sets of 2.

3. clean and jerks: work up to 80%x1x6,

4. chins: 25 total.

CrossFitters

1: Snatch: 85%x2 sets x 3 reps, 90%x2x2.
2: Squat clean + hang squat clean: 80%x2 sets, 85%x 3 sets.
WOD: Complete as many rounds as possible in 20 minutes of:
-5x muscle ups
-10x handstand push up
-15x front squat (95#/65#)
Conditioning: 4 rounds - Every 6 minutes, perform:
-10x jumping lunges + 800m sprint.



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