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WOD Archive - November 2014

Thursday July 26 2012
helzy does good mornings
thursday:

1. snatch: work up to 80%x2, 85%x2, 2, 1
2. pwr cln+hang clean+clean: 75%x3, 80%x3, 3, 3
3. back sqt: 80%x5,5,5,5
4. box jumps: 10
5. chins: 10

CROSSFITTERS (Deload Week)

Warm Up: Row 500m, then dynamic movements of your choice, then junk yard dog.

Strength: 3x5 Deadlift. 5 reps @ 40% 1 RM, 5 reps @ 50% 1 RM, 5 reps @ 60% 1 RM.

Work Capacity: Complete 9 rounds for time of the following...
7x Clean (185#/135#)
8x Burpee box jump (36in/30in)

Core: 3 Rounds - 20x sledge strikes, 5x Romanian deadlift (Start at 100% 1 RM clean and increase weight each round).



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