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WOD Archive - April 2014

Wednesday March 14 2012
check your footwork in the jerk
wednesday:

OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up daily!

1. 3 pos clean: 60%x3, 65%x3, 70%x3 high hang, mid thigh, floor.

2. cln pulls: 80%x3, 85%x3 (maintain proper position and stay back.)

3. rack jerks bnk: 3, 2, 1, 1, 1

4. good mornings: 3 x 3 stay back. light load.

5. sit ups: 100 weighted sit ups.

CROSSFITTERS

Warm Up: 3 Rounds w/ the bar: 3x RDL, 3x Hang power clean, 3x Front squat, 3x push press, 3x back squat, stretch of your choice.

Strength: Back Squat: Work up to a 10 RM max, then back it down 5% x 10 reps, then 10% x 10 reps.

W.O.D.: Complete the following for time...
21x Deadlift (275#)
200m sprint
15x Deadlift (275#)
400m sprint
9x Deadlift (275#)
800m sprint

Durability: Stretch, myofascial release, ice bath, coconut oil.



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