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WOD Archive - November 2017

Tuesday September 16 2014
he can jerk!!
tuesday:

1. snatch: work up to 80%x1x5

2. cln and jerk: work up to 80%x1x5

3. 100 sit ups

CrossFitters

AM:
Hang Snatch: Work up to 5 RM. Drop set at 10RM-5% and 10RM at -10%.
Snatch deadlift: Work up to 10 RM. Drop set at 10RM-5% and 10RM at -10%.
RDL: Work up to 10 RM. Drop set at 10RM-5% and 10RM at -10%.
Shrug: Work up to 10 RM. Drop set at 10RM-5% and 10RM at -10%.
Bent rows: Work up to 10 RM. Drop set at 10RM-5% and 10RM at -10%.

PM:
8 rounds - Every 5 minutes, complete the following:
-1x 400m sprint



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