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WOD Archive - June 2009

Tuesday June 30 2009
lifters at the pan am championships
Tuesday

1. pwr sn+snatch: work up to 75% x 2 x 10 sets. take %off best snatch.

2. sn pull: 95%x3x2 (work speed thru middle)

3. sn deadlift: 100%+10 kg x 3 x 2. work position off floor.

4. core work.



Comments (0)

Monday June 29 2009
bronze medal winner collin ito!
monday:

1. front squat: 85%x2x10 sets.

2. sn pp: 5, 4, 3, 2, 1

3. abs

4. box jumps: 25 total



Comments (1)

Sunday June 28 2009
crossfit sioux falls, sd
sunday:

harley ride!!!!

YAHOO!!!!



Comments (0)

Saturday June 27 2009
monarch crest in colorado--on harley ride
saturday:

1. snatch: work up to heavy single--not max x 1. 90%x1, 85%x1, 80%x1

2. cj: work up to heavy single--not max x 1. 90%x1, 85%x1, 80%x1

3. abs



Comments (0)

Friday June 26 2009
oly cert at crossfit milwaukee!
friday:

rest day



Comments (0)

Thursday June 25 2009
great people at xfit agoge
thursday:

1. 2 pos cleans + jerk: (however if your weakness is the jerk and not the clean, do a clean + 2 jerks. work up to 80%x2+1 or 1+2 x 10 sets.

2. core work--your choice.



Comments (0)

Wednesday June 24 2009
one of the best oly gyms!
wednesday:

1. back sqt: 83%x3x10

2. box jumps: 20 total

3. chins: 20 total

4. abs: your choice



Comments (0)

Tuesday June 23 2009
working below the knees
tuesday

1. 2 pos snatch: work up to 80% x 2 x 10 sets. work floor, mid-thigh. work speed and position.

2. core work.



Comments (0)

Monday June 22 2009
jamie from manchester, uk
monday:

1. front squat: 83%x3x10 sets.

2. sn pp: 5, 4, 3, 2, 1

3. abs

4. box jumps: 25 total



Comments (0)

Sunday June 21 2009
beautiful morning on this fathers day!!!
sunday

HAPPY FATHERS DAY DADS!!!!

REST DAY--RIDE THAT HARLEY!!



Comments (0)

Saturday June 20 2009
the ideal gym is this barn!!
saturday:

1. snatch: heavy single, 90%x1, 85%x1x3

2. cln and jerk: heavy single. 90%x1, 85%x1x2

3. fs: heavy single.



Comments (0)

Friday June 19 2009
early morning beauty at mikes gym!!
friday:

rest day




Comments (0)

Thursday June 18 2009
i need a break!!

thursday:

1. cln and jerk: work up to (75%x1, 80%x1, 83%x1)3

2. cln pull: 95%x3x2

3. cln deadlift: 100%+5 kg x 3, +10 kg x 2x2

4. abs: your choice



Comments (0)

Wednesday June 17 2009
ms mary!!
wednesday:

1. front sqt: work up to 80%x3 reps x 10 sets!

2. sn push press: 5 x 5

3. hanging leg raises: 3 x 10

4. back extension: 3 x 10



Comments (0)

Tuesday June 16 2009
norm and the split snatch
tuesday:

1. snatch: work up to (75%x1, 80%x1, 83%x1)3

2. sn pull: 95%x3x2

3. sn deadlift: 100%+5 kg x 3, +10 kg x 2x2

4. back extensions: 3 x 10

5. abs: your choice.



Comments (0)

Monday June 15 2009
love sage\'s positioning for jerk
monday:


1. back sqt: work up to 80%x3 reps x 10 sets!

2. push press: 5 x 5 work on the dip and drive with speed thru the middle and strong finish!

3. abs: crunchies x 100 reps

4. reverse back extension: 3 x 10



Comments (0)

Sunday June 14 2009
eva claire has great potential!!
sunday:

on day 11 of the harley ride!!!! YAHOO!!!



Comments (0)

Saturday June 13 2009
good starting position
saturday

1. snatch: heavy single, not a max, but heavy, then take 90% of that weight x 1, 85%x1, 80%x1

2. cj: same heavy single, then 85%x1x2, 80%x1x2

3. core work.



Comments (0)

Friday June 12 2009
2 time olympian
friday:

rest day!!



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Thursday June 11 2009
thursday:

1. front sqt: work up to 78%x3x10 sets

2. sn push press: 5 x 5 work on the dip and drive. create speed thru the middle.

3. reverse back extensions: 3 x 10

4. abs



Comments (0)

Wednesday June 10 2009
wednesday:

1. cln and jerk: work up to 85%x1x4

2. snatch: work up to 85%x1x4

3. core movements.



Comments (0)

Tuesday June 9 2009
tuesday:

1. back sqt: work up to 78%x3 reps x 10 sets!

2. push press: 5 x 5 work on the dip and drive with speed thru the middle and strong finish!

3. abs: crunchies x 100 reps

4. reverse back extension: 3 x 10



Comments (1)

Monday June 8 2009
mark cameron
monday:

1. snatch: work up to 80%x1x5
2. cln and jerk: work up to 80%x1x5
3. back and abs



Comments (0)

Sunday June 7 2009
crossfit mindset from crossfit watertown
rest day!

on the road enjoying a great harley ride!!



Comments (0)

Saturday June 6 2009
golden dome of notre dame
saturday:

1. snatch: work up to heavy single. 85%x1, 80%x1x2

2. cj: work up to heavy single. 85%x1x2

3. fs: heavy single




Comments (0)

Friday June 5 2009
notre dame grotto!!
friday:

rest day!




Comments (0)

Thursday June 4 2009
coach tom lynch and yours truly! tom is like a brother to me!
thursday:

1. front sqt: work up to 75%x3x10 sets

2. sn push press: 5 x 5 work on the dip and drive. create speed thru the middle.

3. reverse back extensions: 3 x 10

4. abs



Comments (76)

Wednesday June 3 2009
lynch\'s gym in so. bend, ind.

wednesday

1. cln&jerk: work up to 85%x1, 80%x1

2. cln pull: 95%x3, 100%x3 (work speed thru the middle)

3. work weakness--either the cln or rack jerks: work up to 80%x1x3

3. sn deadlift: 100% +10 kgx3. +10 kg x3 (work off the floor strength and position)

4. abs



Comments (1)

Tuesday June 2 2009
notre dame\'s weightlifting team back in the day!!
tuesday:

1. back sqt: work up to 75%x3 reps x 10 sets!

2. push press: 5 x 5 work on the dip and drive with speed thru the middle and strong finish!

3. abs: crunchies x 100 reps

4. reverse back extension: 3 x 10



Comments (3)

Monday June 1 2009
crossfit olympic logo!
monday:

1. snatch: work up to 85%x1, 80%x1

2. sn pull: 95%x3, 100%x3 (work speed thru the middle)

3. snatch: work up to 80%x1x3

3. sn deadlift: 100% +10 kgx3. +10 kg x3 (work off the floor strength and position)

4. box jumps: 15

5. abs



Comments (1)