WODs

9.28.18

09/28/2018

9.28.18

A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

B. Conditioning
“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (155/105 lbs)

OPTIONAL PROGRAMMING:

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch x 1 rep

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
*Sets 7-8 = @ 90%

B.
Three sets of:
Dumbbell Biceps Curls (pronated grip) x 8 reps
Rest 30 seconds
Supine GHD Hold x 45 seconds
Rest 30 seconds

C.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds