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WOD Archive - December 2014

Monday November 5 2012
working positions
MONDAY: each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. 2 pos snatch: mid thigh and floor. work up to 75%x2x2, 80%x2x2, 83%x2x2

2. sn pulls:while standing on a 2" block. 90%x3, 95%x3

3. sn deadlifts standing on a 2 " block....then let down eccentrically in 10 sec on the last rep. : 100%x3x2

4. sn pp: 5, 5, 5

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

6. ab mat sit ups x 100 reps.

CrossFitters

Warm Up: Row 500m, then junk yard dog. Next, perform dynamic movements and stretches of your choice.

Work Capacity: "Tabata Something Else"
Tabata Row
Rest 1 minute
Tabata push press (75#/55#)
Rest 1 minute
Tabata back squat (75#/55#)
Rest 1 minute
Tabata sledge strikes (AHAP)
Rest 1 minute
Tabata sit ups
*Tabata = 8 rounds - 20 seconds on, 10 seconds off.

Endurance: Run 2 miles as fast as possible.
*Goal here is to have a negative split on the way back (I.E.: Second mile is faster than the first mile). This does not mean to sandbag the first mile...give it all you have and push yourself.

Core: 100x ball slams for time
*Try to get these unbroken. However, if you break, rest no longer than 3 seconds.



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