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WOD Archive - September 2014

Thursday May 1 2014
EXCUSE ME!!!
THURSDAY:

1. PWR SNATCH: 55%x2, 80%x2, 82%x1x3 sets

2. pwr clean +jerk: 55%x2+2, 75%x1, 80%x1x3 sets

3. front squat: 80%x2x2, 85%x1x2

CrossFitters

Strength:
1) 1x power snatch + 3x overhead squat - 10 sets x 1+3 reps x every 90 seconds. Work up to a max for the day.
2) Deadlift - Warm up, then 70%x3, 80%x3, 90%x3+ reps.

Work Capacity:
1) 15 minutes - EMOM perform:
-1st minute: 10x calories on ski erg or 15x calories on rower
-2nd minute: 15x DB thrusters (40-60#/25-35#)
-3rd minute: 15x GHD sit ups

Conditioning:
1) 7x hill sprints
*If you have a sled, use it for at least 2 of the sprints.
*Rest is walk back down the hill






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