CrossFitters fear only one thing:

The WOD (Workout of the Day.) The enemy pales in comparison.
If they do not, it is not hard enough.

The WOD - WED, 05JAN11






Warmup:

  • Group GPP 5-6 Dynamic Movements
  • Specific Stretching

    Lift:
  • Burgener Warmup w/Bar
    Clean, 3X5 @ 65 -70-75% 1RM

    Followed By:

    Strength:
    Shoulder Press, 3X5 @ 65 -70-75% 1RM

    Followed By:

    WOD:
    AMRAP per 3 X 5min intervals of:

    Advanced
  • KB Snatch, 2 per hand, 1.5/1 pood
  • Box jump, 24", 8 reps
  • Back Extension, 15 reps

    Rx
  • KB Snatch, 2 per hand, 1pood/12kg
  • Box jump, 20", 6 reps
  • Back Extension, 10 reps

    Intermediate
  • KB Snatch, 2 per hand, 12kg/20#
  • Box jump, 18", 6 reps
  • Back Extension, 8 reps

    Novice
  • KB Snatch, 2 per hand, 20/15#
  • Box jump, 12", 6 reps
  • Back Extension, 6 reps

    Post load/time or rounds to comments.


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