WOD 9/08/2010
07 September 2010
Wednesday WOD
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0-20 min |
20-35 |
35-60 |
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Warmup |
Skill/Speed |
Strength + Muscular Endurance |
Work |
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400 m Run |
A1: Forward Stradle Roll |
B1: Bent Over Row x 4 |
"Nancy" |
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10 Dislocates |
A2: Muscle-Up Progression |
B2: L-Sit max time |
5 Rounds: |
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10 OH Squats |
400 m Run |
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10 Kips |
15 OH Squats (95/65#) |
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Thinking about doing the St. Jude Marathon? Make sure to check this blog. We're going to be posting running workouts that should be done after you CrossFit. Follow our workouts to be more than ready to blast that race. First running workout will post Thursday. If you're looking for individual coaching to get you ready for the race or want to run with a group fill out the "Contact Us" form to get more info.
You should not run any more than what is prescribed on the blog, especially if you're CrossFitting. Doing so can/will lead to overuse injuries. Every day is not meant to exhaust you. This is done on purpose. Attack shorter workouts with intensity and you will do fine.
Weightlifting WOD
From mikesgym.org
1. cln and jerk: work up to (65%x2, 70%x1+2, 75%x2+1, 70%x2, 75%x1+2, 80%x2+1, 75%x1, 80%x1, 85%x1)
2. met con: 6 cleans with 50 kg + 12 pull ups +24 dbl unders. get 4 rounds in as fast as you can.
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