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WOD Archive - November 2017

Friday September 19 2014
remember this?
friday:

rest day

CrossFitters

Strength:

1: Snatch- (1x 80%, 1x85%, 1x90%) x 3. These are waves and you will perform a single at each of the percentages a total of 3 times. Rest 60-90 seconds between lifts.

2: Clean&Jerk (1x 80%, 1x85%, 1x90%) x 3. These are waves and you will perform a single at each of the percentages a total of 3 times. Rest 60-90 seconds between lifts.Front squat 5RM

3: Front squat - Work up to a 5 RM

WOD: Complete 3 rounds for time of:

-5x rope climb

-10x 2-arm KB squat clean (53#/35#)

-15x toes to bar

Conditioning:

1: 1,000m row all out (threshold pace)

Rest 5 minutes,

2: 500m row all out (threshold pace)

Rest 5 minutes,

3: 250m row all out (threshold pace)



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