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 - MON, 14FEB11





Warmup:

  • Group GPP 5-6 Dynamic Movements
  • Specific Stretching

    Lift:
  • Burgener Warmup w/Bar
  • Push Jerk, 3X3,80% 1RM

    Followed By:

    Strength:
    Back Squat, 3X3,80% 1RM

    Followed By:

    WOD:
    10 Rnds
    Every minute on the minute
    Rx
  • KB Snatch,1.5/1 Pood, 2 Reps per hand
  • Handstandpush-up , 5 Reps

    Intermediate
  • KB Snatch, 1 Pood/12kg, 2 Reps per hand
  • Handstandpush-up , 5 Reps

    Novice
  • KB Snatch,12kg/20#, 2 Reps per hand
  • Push-up , 5 Reps

    Post load/time or rounds to comments.

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