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WOD Archive - October 2014

Tuesday August 13 2013
love this!! all box\'s should have!
tuesday: concentrate on speed!! good mechanics!!! technique!!

1. SNATCH TECH: work up to 50% x 3 x 3 sets. 55%x2x3, 60%x2x3

2. cln+PWR JERK + JERK: work up to 50% x 1+2 x3 sets, 55%x1+2 x 3 sets, 60%x1+2x3 sets.

3. speed good mornings x 10 x 3 sets.

4. chins: 25

CrossFitters

Strength:
1) Work up to a 1 RM snatch grip deadlift
2) For 20 minutes, EMOM, perform:
-Odd minute: 3x snatch grip deadlift (80% 1 RM)
- Even minute: 5x handstand push ups (Strict or on a deficit)

Work Capacity:
1) Complete the following for time:
-30x back squat (225#/185#)
-1,000m row

Core:
Max rep med ball GHD sit ups, rest 2 minutes, max rep back extensions with 45/25# plate on back.



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