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WOD Archive - October 2014

Monday March 19 2012
mark the feet for the jerk
monday

OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up daily!

1. 2 pos snatch: 65%x2, 70%x2, 75%x2 mid thigh, floor.
2. sn pulls: 85%x3, 90%x3 (maintain proper position and stay back.)

3. sn pp: 5, 4, 3,

4. good mornings: 3 x 3 stay back. light load.

5. sit ups: 100 weighted sit ups.

CROSSFITTERS

Warm Up: Row 500m, then junk yard dog, then Burgener warm up.

Strength: Work up to a 3 RM overhead squat and perform 3 sets of 3 reps at that weight, then back it down 5 kg and do 2 sets of 3 reps.

W.O.D.: 10 rounds, every 60 seconds perform the following...
3x Clean (185#/135#)
100m sprint

Durability: Stretch, myofascial release, ice bath



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