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WOD Archive - July 2014

Monday March 4 2013
got that right!!!
monday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position. (THIS IS DONE EVERY WORKOUT THIS WEEK!)

1. snatch: work up to 96%x1x5, 85%x2

2. cln and jerk: work up to 94%x1x5, 85%x1, 79%x2

3. fs: work up to heavy single.

4. sit ups x 100

CrossFitters

Warm Up: 5 minutes on a stationary box (sprint last 30 seconds), then range of motion drills. Next, perform the junk yard dog, then work up to 88% of your 1 RM front squat.

Strength: Front squat - 10 sets x 2 reps @ 88% 1 RM

Work Capacity: Complete 10 rounds of the following...
25m prowler push (135#/95#)
5x push press (115#/75#)
5x strict pull ups

Rest 5-10 minutes

Complete 30-20-10 calories on an air-dyne with a partner, or a 1:1 work to rest ratio. If if you do not have access to a air-dyne, substitute with a row.

Core: 2 round - max sit ups in 2 minutes, 2 minutes rest



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