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WOD Archive - August 2014

Tuesday August 6 2013
launch those hammies!
tuesday: concentrate on speed!! good mechanics!!! technique!!

1. SNATCH TECH: work up to 50% x 3 x 2 sets. 55%x2x2, 60%x2x2

2. cln+PWR JERK + JERK: work up to 50% x 1+2 x2 sets, 55%x1+2 x 2 sets, 60%x1+2x2 sets.

3. speed good mornings x 10 x 3 sets.

4. chins: 25

CrossFitters

Work Capacity:
1) Complete as many rounds as possible in 20 minutes of:
400m run
10x DB thrusters (40#/25#)
10x burpees

Strength:
1) 5 rounds, not timed:
-3x Deadlift (increase the weight each round)
-5x weighted pull ups with a negative.
-10x Weighted inverted sit ups

Conditioning:
1) Tabata run at an incline (use a treadmill if you have access to one)



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