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WOD Archive - September 2014

Tuesday March 4 2014
more xfit oxnard
tuesday:

1. 2 pos cleans: 1 from hang, 1 from floor: work up to 80%x2x2, 85%x2x3 sets

2. rk jerks: 80%x2x2, 85%x2x3 sets

3. clean pulls: 100%x3x2, 105%x3x3

4. rdl: work as heavy as you can for 5 x 5. no more than 95% of clean. if you have to use less that is ok. get that posterior chain very strong.

5. box jumps: 15.

CrossFitters

1) 1x squat clean + 1x hang squat clean + 1x jerk x 10 sets - every 90 seconds. Start off at about 50% and increase the weight each round so that the 10th set is your max for the day.
2) 50x HSPU for time

Work Capacity:
1) Complete the following for time:
Row 1,000m
3 rounds of:
21x wallball (20#/14#)
15x ring dips
9x toes to bar

Conditioning:
1) 20 rounds - 30 second max airdyne, 30 seconds rest




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