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WOD Archive - November 2014

Thursday April 3 2014
speed under the bar!!
thursday:

1. snatch: 80%x3x2, 85%x3x2

2. 3 pos cleans: 75%x3x2, 80%x3x2

3. back sqt: 85%x3x4

4. snatch pull: 100%x5x2, 110% x 4x3

5. box jumps : 5, 5

6. chins: 12, 12, 12

CrossFitters

Strength:
1) Complete 10 rounds of:
-3x back squat (increase the weight each round)
-1x max height box jump
-60 seconds rest
*Key is to hit the box jump immediately after performing your third back squat

Work Capacity:
1) Complete 4 rounds for time of:
-Run 200m
-15x ring dips
-Run 200m
-10x overhead squat (185#/125#)

Conditioning:
1) 20 minute run at easy pace



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