10/28/13 WOD

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Barbell: Back Squats, 3-3-3-3.  Those are your working sets. Build up to them, and try to get that final set of 3 at close to 90% of your 1RM.

Beginner WOD

  • 15/12/9 power cleans and Wall balls, weights to be determined by your Coach…

Crossfit WOD

  • 200 Meter Run
  • 21-15-9
    • Power Clean (95/65)
    • Wall Balls (20/14)
  • 200 Meter Run

Enduro WOD:

  • 200 Meter Run
  • 15 Power Clean, 15 Wall Balls
  • 200 Meter Run
  • 12 Power Cleans, 12 Wall Balls
  • 200 Meter Run
  • 9 Power Cleans, 9 Wall Balls
  • 200 Meter run.

Competitor WOD

  • 100 Meter Run
  • 21 Power Clean (135/95)
  • 21  2-for-1 Wall Balls
  • 100 Meter Run
  • 15 Power Clean
  • 15 2-for-1 Wall Balls
  • 100 Meter Run
  • 9 Power Cleans
  • 9 2-for-1 Wall Balls
  • 100 Meter Run

The Competitors also has some extra barbell work to do

  • 5×3 squat snatches, touch and go. Build up to the sets of 3, and try to get them near 80% of  your 1RM
  • 4×4 Snatch Pulls, build up to a weight heavier than your 1RM Snatch

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