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WOD Archive - July 2014

Tuesday July 9 2013
I LOVE WEDNESDAYS AT MIKES GYM!!
tuesday: work technique nd speed on these lifts.

1. 3 POS SNATCH TECH: work up to 50% x 3 x 5 sets

2. cln+PWR JERK + JERK: work up to 50% x 1+2 x 5 sets.

3. box jumps x 25.

CrossFitters

Conditioning:
1) Row 2,000m for time!

Strength:
1) Back squat: Work up to a max double for the day
2) 3x halting snatch deadlifts + 1x snatch pull: 3 reps x 5 sets. Increase the weight each round so you end up at about 125% of your 1 RM snatch

Work Capacity:
1) EMOM for 20 minutes perform the following:
Odd minute: 8x push press (135#/95#)
Even minute: 2x rope climb (15ft)

2) Complete AMRAP in 15 minutes of:
Run 200m
10x pull ups
20x sledge hammer strikes (Heavy)




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