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WOD Archive - August 2014

Saturday February 25 2012
this is a no lift. only the feet can touch the ground!
saturday: opener day

OLYMPIC WEIGHTLIFTERS

you have a meet next saturday or a very max day next saturday. the national championships and the arnold classic as well as the 2012 olympic trials are on 3 march!!

1. snatch: warm up as in a meet. go to openers.

2. cj: warm up as in a meet. go to openers.

3. fs: heavy single

CROSSFITTERS

Crossfit 12.1 open workout

Warm Up: Shooters choice.

W.O.D.: Complete as many reps as possible in 7 minutes of...
Burpees

Strength: Work up to a 1 RM snatch, then back it down to 75% and compete 2 reps every 60 seconds for 10 rounds.

Durability: Stretch, myofascial release, ice bath, sweet potato fries.

*Note: I will be programming in the open workouts for Crossfitters that are interested in training for the games. The open workout will always come after a day of rest, and it is important to go into each workout with a plan/strategy. This first workout is a straight up "put out" session; therefore not much strategy is needed other than turn off your head, ignore the pain and realize that in 7 minutes you will still be alive and well (probably not standing vertical though). With that said, what I had my athletes do last year when the workouts were announced were complete the WOD at 60-70% to get a game plan, then hit it at 100% 1-2 days later. I'm not sure yet if I'll program a 70% effort for a games open WODs on this site, so if I do not, then it is up to you to do that on your own. If you guys/girls would like me to do that then let me know and I'll make it happen. Lastly, we do not want to be doing the open workouts at 100% 3-4 times in a week. That is a sure fire way to get burnt out and over trained. Be smart about it and go all out the first time.




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