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WOD Archive - September 2014

Monday July 16 2012
brick crossfit!
Monday

olympic lifting: junk yard dog, burgener warm up, skill transfer exercises-snatch.

1. 2 snatch pulls + 2 snatches: work up to 73% x 4 (2+2) x 2 sets, 78% x 4 x 3 sets
2. sn balance: work up to 80% x 3, 85%x3x4 (work on speed under the bar. drive down hard)
3. back sqt: work up to 85%x3x5
4. clean shrugs off rack: work up to 125% x 5x5
5. reverse back ext: 15, 12, 10
6. sit ups x 100
7. chin ups x 40

CROSSFITTERS

Row 500m, then dynamic movements, exercises and stretches of your choice. Then work up to 75% of your 1 RM back squat.

Strength: 3x1 Back squat. 1 reps @ 75% 1 RM, 1 reps @ 85% 1 RM, 1+ reps @ 95% 1 RM.
*Last set is a burn out set.

Work Capacity: Complete as many rounds as possible in 20 minutes of the following...
6x Sandbag clean + lunge each leg (60#/40#)
50m Sand bag shuttle (60#/40#)
1x rope climb
50m sand bag shuttle (60#/40#)

Core: 50x 1-arm KB sit ups (16kg/12kg), 30x Reverse Hypers (AHAP)
*Break up into sets as needed.



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