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WOD Archive - November 2014

Monday February 25 2013
coach beau working the group.
monday: junk yard dog warm up + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position. this is completed ever day!!

1. snatch: work up to 85% x 1x1, 77%x2x2

2. clean and jerk: work up to 85%x1x1, 77% x 2 x 2

3. fs: work up to 90%x1, 85%x2 reps

4. 100 sit ups using a better sit up pad or 100 hanging leg raises.

CrossFitters

Warm Up: Run 800m, then range of motion drills. Next, perform the junk yard dog, then work up to 86% of your 1 RM front squat.

Strength: Front squat - 10 sets x 2 reps @ 86% 1 RM

Work Capacity: Complete 10-9-8-7-6-5-4-3-2-1 reps of...
DB thruster (50#/35#)
Pull up

Rest 3-5 minutes, then...

30-20-10 reps of...
Ball slam (50#/30#)
Push up

Core: 3 rounds - 12 x reverse hypers (AHAP)
*Rest as needed between rounds



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