11.17.14 "A Star Like You"

November 17, 2014

SWOD:

(3) 3 position Snatch (full)

10 HSPU at hardest scale

Max UB Single Unders

WOD:

For total reps:

1 min on/off

Deadlifts (225/155) (all 4 before going to BS)

Back Squat (225/155)

Clean (135/95)

(24 min total time, bar can be on/offed with a partner... use same bar for deads and cleans)

-the doll

Voodoo's Programming

Voodoo's programming follows the exact same format as the best format available to CrossFitters, that being the CrossFit.com format. No other format has had the most peer review or scrutiny and our formula is by the book. If there was a better way, CrossFit mainsite would do it. We care to offer the best.

Why no RX all the time? We focus on an approach that focuses on the individual. Unless the WOD is a benchmark, follow these guidelines:

Heavy: Something that you could only get for about 5-8 reps, touch and go, on a great day, when fresh.

Medium: Something that you could only get for about 9-15 reps, touch and go, on a great day, when fresh.

Easy: Something that you could only get for about 15-20 or more reps, touch and go, on a great day, when fresh.

Source