A. 6 sets of 5 reps squat snatches @45. Get low fast!\ B. Safely work up to at 3 rep overhead squat in 5 sets C. 3 rounds for time of: 15 overhead squats @95/65 Run (or row) 300m
crossfit
AllAroundJoe WOD Wednesday 6/12/13
A. 10-15 minutes to build to a heavy bench press *have a spotter! B. For time: 50 walls balls @20/14 50 double unders 50 toes to bar 50 burpees
AllAroundJoe WOD Tuesday 6/11/13
A. 15 mins to build to a heavy front squat B. 10 minute AMRAP of: 10 DB lunges at 45/25 10 handstand push-ups *on the top of every minute do 10 double unders C. For time: 30 power cleans @135/95
AllAroundJoe WOD Monday 6/10/13
A. Deadlifts for max reps at the following percentages 75%, 80%, 85%, 90% Rest 3 mins between sets *If you can’t keep your back flat the set is over. B. 3 rounds for time of: 10 toes to bar 10 pull-ups 10 burpees C. Row 3k for time Question Can you go faster if you […]
AllAroundJoe WOD Saturday 5/25/13
A. 20 mins to build to a heavy snatch B. 4 rounds of: Hill run 10 overhead squats @115/75 15 power cleans @115/75 20 deadlifts @115/75 *keep perfect back position at all times
AllAroundJoe WOD Friday 5/24/13
A. 3 rounds for time of: Run 400m 10 toes to bar 15 hand release push-ups B. 3 rounds for time of: Row 500m 10 handstand push-ups 20 double unders C. 3 rounds for time of: 20 double unders 15 kettle bell swings @55/35 10 burpees
