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WOD Archive - October 2014

Tuesday October 9 2012
TOUCHDOWN JESUS AT NOTRE DAME
tuesday: each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.


1. fs: work up to 75% x 3 reps x 10 sets. rest no more than 2 min between sets.

2. bs: work up to 75% x 3 x 5 sets.

3. chin ups x 25 total

4. toes to bar x 50 total reps

CrossFitters

Warm Up: 3 rounds - 1 min of Jump rope (single or double unders), 3x power snatch, 3x hang snatch, 3x snatch, 3x overhead squat, 6x push up, stretch of your choice.
*Start off light and increase the weight each round.

Strength: 10 rounds, every 60 seconds, perform the following @ 65% 1 RM snatch...
1x power snatch
1x snatch

Work Capacity: Complete 5 rounds for time of the following...
50x double unders
5x bar muscle ups

Core: 30x strict toes 2 bar, 30x WTD back extensions (45#/25#)
*Break up into sets as needed.



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