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WOD Archive - November 2017

Friday September 12 2014
the dudes minus 1!!!
friday:

rest day

CrossFitters

1: Power snatch - Work up to a heavy single in 10 minutes, then:
-10 rounds - Every 30 seconds, perform 3x power snatch (70kg/50kg)
2: Snatch push press: 5x5, across. This should be close to your 1 RM snatch
3: For time: 10x skin the cats (on pull up bar)
WOD: Complete the following:
-Buy in: Tabata row (men must get 1,000+ meters, females = 850+ meters. A 2 rep penalty is enforced for each 10m below the standard)
-Rest 1 minute, then:
-AMRAP in 5 minutes of: DB snatch, alternating (70#/50#)
*Score = DB snatch reps
Conditioning: 5 rounds -
-25m sled drag/sprint
-25m backwards sled drag/sprint
-50m suicide sprint (25m x 2)
-Rest 2 minutes
*For this you will sprint 25m with a weighted sled behind you. At 25m, you will turn around and sprint backwards 25m to the start line. Once you get to the start, release the sled and perform your suicide sprint. Choose a weight that is hard, but doable.



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