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WOD Archive - November 2017

Monday September 15 2014
she can jerk!!
monday;

1. snatch: 50%x2, 60% x2, 70%x2, 75%x1, 80% x1, 85%x1, 90% x1x3

2. clean and jerk: 50%x2, 60% x2, 70%x2, 75%x1, 80% x1, 85%x1, 90% x1x3

3. front squat: 50%x2, 60%x2 70%x2 80%x2 85%x2, 90%x2

4. back squat: 50%x2, 60%x2 70%x2 80%x2 85%x2, 90%x2

CrossFitters
AM:
Strength:
1: Push press: Work up to 10 RM. Drop set at 10RM-5% and 10RM at -10%.
Squat: Work up to a 10 RM. Drop set at 10RM-5% and 10RM at -10%.
Press/military press 10RM -5% and -10%

*For these lifts, you work up to a 10RM any way that you want. Once you have established a 10 rep max, you will be then back it down to 95% of your 10 RM and perform 1 set of 10 reps, then back it down to 90% of your 10 RM and perform 1 set of 10 reps.

PM:
WOD:
Complete the following for time:
Row 1,000m
50x thrustes (95#/65#)
30x muscle ups

Core:
Complete 2 rounds of:
-10x strict pull ups
-25x GHD sit ups
-60 second superman hold.



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