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WOD Archive - October 2014

Tuesday January 15 2013
HARD WORK!!
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. front squat: one and 1/4 squats=1 rep. work up to 70% x 3 reps, 75%x3, 80%x3, 83%x2, 85%x2

2. back sqt: work up to 73%x3x5

3. chins-25

4. 100 ab mat sit ups.

CrossFitters

Warm Up: Stationary bike for 5 minutes, then range of motion drills. Next, perform the junk yard dog, then work up to 78% of your 1 RM deadlift.

Strength: Deadlift - 10 sets x 3 reps @ 78% 1 RM.

Work Capacity: Complete as many rounds as possible in 15 minutes of...
3x muscle ups
5x hang power clean (135#/95#)
7x box jumps (30in/24in)

Core: 30x KB swings (Heaviest KB that you have access to)



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