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WOD Archive - September 2014

Wednesday June 5 2013
BEAU COACHING IT UP!!
WEDNESDAY:

junk yard dog+burgener warm up+ skill transfer exercises.


1. PWR cln+ clean and jerk: 70%x2+1x2, 75%x2+1x2, 80%x2+1x2...that is 1 pwr clean+1 clean=2...then the jerk.
2. clean pulls standing on a 1" block. use straps as well.: 105%x3x2
3. good mornings: 3 x 8 you choose the weight. keep same pulling angle at the end of first pull.
4. toes to the bar x 25

CrossFitters

Warm Up: Myofascial release, then ROM drills and mobility work. Then work up to an 80% back squat.

Strength:
1) Back squat: 10 sets x 3 reps @ 80% 1 RM.

Work Capacity: Complete as many rounds as possible in 20 minutes of:
Run 400m
15x DB thrusters (50#/30#)

Core: 3 rounds - 20x GHD sit ups, 10x reverse hypers (heavy)



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