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WOD Archive - April 2014

Monday January 7 2013
big day at mikes gym
monday: week 14 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 70%x3, 75%x3, 80%x3, 83%x3, 75%x3

2. sn pulls: 100%x3x2

3. sn deadlifts: 100%+5kg x 3 x 2

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 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 76% of your 1 RM back squat.

Strength: Back squat - 10 sets x 3 reps @ 76% 1 RM.

Work Capacity: Complete 5 rounds for time of the following..
7x Power snatch (50kg/40kg)
14x pull ups
21x double unders

Core: 3 rounds - 20x GHD medicine ball throw sit ups (12#/8#), 10x Good morning (95#/65#)



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