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WOD Archive - December 2014

Tuesday April 2 2013
ANIMATED BURGENER WARM UP
tuesday: junk yard dog + burg warm up + skill transfer exercises.


1. clean and jerk: (75%x2, 80%x2, 85%x1)3
2. clean pull: 100%x3, 110%x3, 120%x3...work on good starting position, strong back and flat back.
3. back sqt: 73%x3, 78%x3, 80%x3x3
4. push press: 3 x 5 working on the drive and the finish. MAKE SURE DIP IS CORRECT!! DO NOT GO AROUND THE FACE!!
5. chins: 15 total.
6. abs (you select the ab workout today)

CrossFitters

Warm up: Row 500m, then range of motion drills. Next, work up to 94% of your 1 RM deadlift.

Strength: Deadlift - 10 sets x 1 reps at 94% 1 RM.

Work capacity: complete the following for time:
10x snatch (60kg/45kg)
20x kb swing (32kg)
30x burpees
40x toes to bar
50m prowler push.

Core: 1x max duration plank hold



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