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, 14MAR11




Warmup:

  • Group GPP 5-6 Dynamic Movements
  • Specific Stretching

    Lift:
  • Burgener Warmup w/Bar
  • Snatch, 2X3 @ 85% 2X2 @ 90, 3X1 @95% 1RM

    Followed By:

    Strength:
    Squat, 2X3 @ 85% 2X2 @ 90, 3X1 @95% 1RM

    Followed By:

    WOD:
    4 Rounds for time:
    Advanced
  • Box Jump, 24",20 reps
  • KBS, 2/1.5 pood, 20 reps
  • Pull up, 15reps

    Rx
  • Box Jump, 24",15 reps
  • KBS, Brown/Green, 20 reps
  • Pull up, 12reps

    Intermediate
  • Box Jump, 20",15 reps
  • KBS, Green/red, 20 reps
  • Pull up, 12reps

    Novice
  • Box Jump, < 20", 10 reps
  • KBS, Red, 15 reps
  • Pull up, 8reps


    Post load/time or rounds to comments.

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