WOD 0217 “WEDNESDAY JULY 24″

Jul 24th, 2013

Comments: 3
Category: CROSSFIT WOD

WOD 0217 “WEDNESDAY JULY 24″

WARM UP:

6 X 100 M ROW 30 SEC REST

OR 150 DOUBLE UNDERS

M-WOD :

SHOULDER MOBILITY/ REHAB

SKILLS:

BUTTERFLY PULLUP PROGRESSION

STRENGTH:

POWER SNATCH+ SNATCH PUSH PRESS + OVERHEAD SQUAT @ 70% ( OF PS) 3,3,3 @ 75% 3,3,3,3

POWER CLEAN + SPLIT JERK @ 75% (OF PC) 2,2,2,2, @ 80% 2,2

SNATCH PULL @ 95% ( OF SNATCH) 3,3, @ 100% 3,3,3

WOD:

GRIFF

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

DISCUSSION 3 Comments

  1. Jason Reddingius July 25, 2013 at 4:26 am

    Double Unders
    Power Snatch/Snatch Jerk/OHS: 135# + 140#
    Power Clean/Split Jerk: 183# + 205#
    Snatch Pull: 185# + 195#
    Griff: 11:43

  2. MICHAEL GARCIA July 25, 2013 at 6:53 pm

    Power Snatch/SPP/OHS: 115# & 120#
    PC/SJ: 155# & 160#
    SP: 160# & 175#
    WOD : 11:18

  3. rick mccorkell July 26, 2013 at 8:02 pm

    power snatch/pp/ohs: 75#/ 95#/
    powerclean+ push press: 95# (technique)
    sp: 145#/155#?
    wod:12:58

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