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WOD Archive - December 2014

Tuesday September 4 2012
check the speed!! note the hair!
tuesday: junk yard dog warm up + burgener warm up + skill transfer exercises for snatch + 3 pos snatch. 3 reps at each position--high hang, mid thigh, floor.

1. snatch: 80%x2x2, 85%x1x2, 90%x1x2

2. sn pulls off 2" blocks (you stand on block): 100%x2, 105%x2. take 10 seconds to lower bar to floor before beginning rep 2.

3. fs: 80%x2, 85%x2, 90%x1, 95%x1

4. good mornings: 3 x 5 practice staying back on this one. use weights that are manageable.

5. 100 ab mat sit ups.

CROSSFITTERS

Warm Up: Row 500m, then dynamic warm up. Next, work up to a heavy snatch.

Strength: 10 rounds - Every 60 seconds, perform 1x snatch @ 80% 1 RM.

Work Capacity: Complete 3 rounds of the following...
Run 800m
30x KB swing (32kg/24kg)
30x Pull up

Core: 50x Evil wheel



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