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WOD Archive - October 2014

Tuesday August 20 2013
beautiful lake louise!!
tuesday: concentrate on speed!! good mechanics!!! technique!!

1. SNATCH TECH: work up to: 55%x2x3, 60%x2x3, 65%x1x3

2. cln+PWR JERK + JERK: work up to 55%x1+2 x 3 sets, 60%x1+2x3 sets, 65%x1+1x2 sets.

3. speed good mornings x 5 x 3 sets.

4. chins: 25

CrossFitters

Strength:
1) Snatch - (60%x3, 65%x2, 70%x1) x 3 sets
2) 1x Clean + 2x Jerk - 70%x 1+2 x 5 sets.

Work Capacity:
1) Complete 3 rounds for time of:
Run 400m
5 Rounds: 5x pull up, 10x push up, 15x air squats

Core:
1) 3 rounds - 15x weighted sit ups (45#/25#), 10x reverse hypers (AHAP)



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