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WOD Archive - November 2017

Wednesday September 17 2014
mikey can snatch anything!!
wednesday:

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

2. cln and jerk: work up to 90%x1x2

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

4. snatch pulls: 70%x3, 80%x3, 85%x3, 90%x3, 95%x3

5. 100 sit ups

CrossFitters

AM:
Push Press: 3-5 sets x10 reps within 10% of 10RM on Monday.
Squat: 3-5 sets x10 reps within 10% of 10RM on Monday.
Pullups: 3x10 AHAP
Press/military press: 3-5 sets x10 reps within 10% of 10RM on Monday.
Abs

PM: "The Seven". 7 rounds for time of:
7 handstand push-ups
135-lb. thrusters, 7 reps
7 knees-to-elbows
245-lb. deadlifts, 7 reps
7 burpees
7 kettlebell swings, 2 pood
7 pull-ups




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