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WOD Archive - November 2014

Monday May 28 2012
MEMORIAL DAY! honor our fallen and military!
HAVE A GREAT MEMORIAL DAY!

OLYMPIC WEIGHTLIFERS

monday: last week of the cycle.

junk yard dog warm up
+
burgener warm up + skill transfer exercises daily!!

1. snatch: work up to (80%x1, 85%x1, 90%x1)2
2. cln and jerk: work up to 80%x1x3
3. fs: work up to a heavy single
4. chins: 25

CROSSFITTERS

Warm Up: Row 500m, then junk yard dog, then Burgener Warm up (snatch grip)

Strength: Work up to 1 RM snatch, then back it down to 60% and perform 10 rounds of 2x Snatch every 60 seconds.

W.O.D.: 5 Rounds of the following ...
3x Power cleans (135#/95#)
6x Front squats (135#/95#)
9x Shoulder to overhead (135#/95#)
60 seconds rest

Durability: 50x GHD sits, 30x Reverse hypers (heavy)



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