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, 07MAR11





Warmup:

  • Group GPP 5-6 Dynamic Movements
  • Specific Stretching

    Lift:
  • Burgener Warmup w/Bar
  • Snatch, 2X3 & 3X3 @ 85% & 90% 1RM

    Followed By:

    Strength:
    Front Squat, 2X3 & 3X3 @ 85% & 90% 1RM

    Followed By:

    WOD:
    3 Rnds for time:

    Advanced
  • Medicine Ball Cleans, 20/15#, 20 Reps
  • Run, 500M
  • Back Extensions, 30 Reps

    Rx
  • Medicine Ball Cleans, 20/15#, 15 Reps
  • Run, 400M
  • Back Extensions, 25 Reps

    Intermediate
  • Medicine Ball Cleans, 20/15#, 10 Reps
  • Run, 200M
  • Back Extensions, 15 Reps

    Novice
  • Medicine Ball Cleans, 20/15#, 8 Reps
  • Run, 100M
  • Back Extensions, 10 Reps


    Post load/time or rounds to comments.

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