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WOD Archive - November 2017

Saturday September 20 2014
kill cliff rocks
saturday:

1. snatch: meet conditions: work up to what a normal opener would be. then take 3 attempts to get a max for day.

2. clean and jerk: same as snatch.

CrossFitters

Strength:

1: Clean deadlift: Work up to 10 RM. 1x10 reps @ 95% 10 RM, 1x10 reps @ 90% 10 RM.

2: RDL: 3 sets x10 reps. This should be done around 90-95% of your 10 RM you established on Tuesday.

WOD: With a partner, complete the following for time:

Run 800m
80x front squats (185#/125#)
80x sandbag front squats (80#/60#)
60x power clean (155#/105#)
60x sandbag clean (80#/60#)
800m run
*Only 1 barbell and 1 sandbag between the pair.



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