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WOD Archive - November 2017

Wednesday September 10 2014
lets go pacha!!
wednesday:

1. snatch: 50% x2, 60%x2, 70%x2, 75%x1, 80%x1, 85%x1x4

2. cln and jerk: same as snatch

3. front squat: 50%x2 60%x2 , 70%x2, 80% x 2, 85%x2

4. clean pulls: 70%x3, 80%x3, 85%x3, 90%x3x2

5. 100 sit ups

CrossFitters

1: Front squat - Work up to a max for the day. Then back it down to 90% and perform 5 singles.
2: 14 minutes - EMOM, perform:
-15m front rack KB walking lunge (53#/35#)
-Even minute = 1x rope climb, legless
WOD: Complete 3 rounds for time of:
-9x hang power clean (205#/155#)
-9x muscle up
-19x deficit handstand push up (4"/2")
-83x double unders
Core:
1: 3x8 good morning
1: Tabata toes to bar



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