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WOD Archive - December 2014

Monday October 29 2012
ALWAYS USE A HOOK GRIP WHEN SNATCHING AND CLEANING!!!
monday: week 5 of cycle.
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. 3 pos snatch: work up to 65%x3, 70%x3, 75%x3x3

2. sn pulls: 90%x3, 95%x3

3. sn deadlifts: 100%x3, 100%+5kg x 3

4. sn pp: 5, 5, 5, 5

5. good mornings: stay back. 4 x 5 sets.

6. ab mat sit ups x 100 reps.

7. chin ups x 25

CrossFitters

Warm Up: Row 250m, 15x pull ups, row 250m, 15x dips, row 250m, 15x double unders.

Work Capacity: Complete the following for time...
50x double unders
5x muscle ups
40x double unders
4x muscle ups
30x double unders
3x muscle ups
20x double unders
2x muscle ups
10x double unders
1x muscle ups

Endurance: 3 rounds - 500m row sprint (Rest 2 minutes between rounds).

Core: 100x sit ups



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