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WOD Archive - September 2014

Thursday July 19 2012
crossfit games
thursday: junk yard dog warm up + burgener warm up + skill transfer exercise.

1. snatch: work up to 80% x 2 x 2, 85% x 2, 1, 1.

2. 2 cln pulls + 2 cleans (4 reps) work up to 75%x4x2, 80% x 4 x 3 sets

3. back squat: work up to 80% x 5 x 5

4. box jumps x 15

5. chins: 25


CROSSFITTERS


CROSSFITTERS

Warm Up: Run 400m, then dynamic movements and exercises of your choice. Next warm up to 75% of your 1 RM deadlift.

Strength: 3x1 deadlift. 1 rep @ 75% 1 RM, 1 rep @ 85% 1 RM, 1 rep @ 95% 1 RM.

Work Capacity: Complete 8 rounds of the following..
10x Overhead squat (40kg/30)
1x Prowler push (AHAP)
8x toes 2 bar
60 seconds rest

Core: 100x sit ups, 50x Back extensions.n



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