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WOD Archive - August 2014

Sunday March 4 2012
my buddy!!
sunday:

OLYMPIC WEIGHTLIFTERS

recover!!

CROSSFITTERS

Warm Up: Burgener warm up (Snatch grip), then do a few snatch reps with the bar and light weight to get ready for the WOD.

WOD: Crossfit games open workout 12.2

Men: Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

Women: Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Strength: Work up to 1 RM back squat, then back it down to 90% and perform 10 singles. Rest as needed between reps.

Durability: Stretch, myofascial release, ice bath, carne asada burrito.



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