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WOD Archive - October 2014

Monday July 21 2014
booth coaches at the games
monday:

1. bar ski snatch: 70%x3 from mid thigh. x 5 sets

2. snatch pulls standing on a 2" block : work up to 95%x3 100%x3x2. on last rep lower the wt in 10 sec.

3. snatch pp+snatch balance with no dip+ snatch overhead squat. 1+1+1 x 5 sets. work heavy but you choose weight.

4. back extensions on glute ham, using weight x 10 reps x 3 sets.

5. 100 sit ups.

CrossFitters
Strength:
1: Power snatch + hang squat snatch + Snatch: 70%x 1 set, 75%x 3 sets, 70%x1 set.
2: 1x max rep touch and go snatch (175#/115#). Only ok to rest overhead.
3: Snatch balance (no dip) + snatch balance: Work up to a max. Once you fail with no dip, then continue increasing the weight and perform 1x snatch balance.
4: Back squat: 78%x10 sets x 3 reps.
WOD: Complete 21-15-9 reps of:
-Thrusters (135#/95#)
-Bar muscle ups
Accessory work:
1: 6 minute AMRAP:
-Handstand walk (distance)
*each time you fall, perform 10x toes to bar



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