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WOD Archive - July 2014

Sunday March 25 2012
beautiful so calif.
sunday:

OLYMPIC WEIGHTLIFTERS

rest day!

CROSSFITTERS

Warm up: Shooter's choice. Pick something that will prime your body for thruster and pull ups, but not beat you down.

W.O.D.: Crossfit Open workout 12.5. Complete as many rounds as possible in 7 minutes following the rep scheme below...
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Strength: Work up to 1 RM deadlift, then back it down to 80% and perform 3 reps x 3 sets. Then back it down to 75% and perform 1 set of max reps.

Durability: Stretch, myofascial release, ice bath.



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