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WOD Archive - July 2014

Monday July 30 2012
bars and more bars
monday: EVERY WORKOUT: JUNK YARD DOG, BURGENER WARM UP, SKILL TRANSFER EXERCISES.

1. 3 POS SNATCH: 65% x 3, 3, 70% x 3, 3, 3

2. sn pp: 85%x3,3. 90%x3,3,3

3. back squat: 85%x3x5

4. clean shrugs: 125% 5 x 5

5. back ext: 3 x 10

6. toes to bar: 2 x 10

7. chins: 20

CROSSFITTERS

Warm up: run 400m, dynamic movements, then junk yard dog.

Strength: 3x5 back squat. 5 reps @ 65% 1 rm, 5 reps @ 75% 1 rm, 5+ reps @ 85% 1 rm.

Work capacity: complete as many rounds as possible in 15 minutes of the following...
3x power clean (80kg/60kg)
1x rope climb
200m sprint

Core: 50x GHD sit ups, 30x reverse hypers (ahap)



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