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WOD Archive - September 2014

Tuesday September 18 2012
old school serge reding
tuesday: junk yard dog+burg warm up+skill transfer exercises for sn + 3 pos snatch 3 reps at each position.

1. clean and jerk: 75%x1, 80%x1, 85%x1, 75%x1, 80%x1, 85%x1

2. snatch: 70%x2x2, 75%x2x2

3. fs: 85%x3x3

CrossFitters

Warm Up: Row 500m, then junk yard dog. Next, warm up to 70% of your 1 RM snatch.

Strength: 10 Rounds - Every 60 seconds, perform the following @ 70% of your 1 RM snatch...
1x power snatch
1x snatch

Work Capacity: Complete as many rounds as possible in 15 minutes of the following...
5x KB snatch each arm (24kg/16kg)
5x deadlift (125kg/100kg)
50m sprint

Core: 3 rounds - 10x WTD toes 2 bar, 10x reverse hypers (3-4 x 45# plates)



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