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WOD Archive - December 2014

Monday October 28 2013
coach me uncle beau
monday: junk yard dog, burgener warm up+skill transfer exercises+3 pos snatch 3 reps at each position.

wk 5 of cycle.

1. 3 pos snatch: work up to 70%x1+1+1 rep at each position x 5 sets.

2. snatch push press: 5,5,5,5,5

3. snatch pulls: work up to 85%x3, 90%x3x2

4. glute ham back extensions 3 x 10

5. 100 sit ups

6. 50 chins

CrossFitters

Conditioning:
2x 800m sprints
*Rest 3 minutes between sprints
3x 400m sprint
*Rest 2 minutes between sprints
4x 200m sprint
*Rest 1 minute between sprints

Strength:
1) Back squat: 60%x5, 65%x5, 70%x5

Work Capacity:
1) Complete 5 rounds for time of:
Run 200m
10x overhead squat (135#/95#)
Run 200m
10x weighted dips




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