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WOD Archive - July 2014

Tuesday August 28 2012
great event in big sky montana
tuesday: burgener warm up+burgener warm up+ skill transfer exercises -snatch+ 3 pos snatch 3 reps at each position. every workout!!

1. clean and jerk: work up to 50%x2x2, 60%x1, 70%x1, 80%x1, 85%x1, 80%x1, 85%x1, 80%x1, 85%x1

2. clean dead-lift: 100%x3, 105%x3

3. push press + chin ups: 5+5 x 5 sets.

4. box jumps: 25 total jumps

CROSSFITTERS

Warm Up: Row 500m, then junk yard dog. Next, work up to a max for the day in front squat.

Strength: Snatch - Work up to a heavy single, then complete the following...
8 Rounds, every 60 seconds perform the following...
2x Snatch @ 65% 1 RM.

Work Capacity: Complete 10-8-6-4-2 reps of the following...
Muscle up
Box jump (40in/30in)

Core: 50x WTD sit ups (45#/25#), 30x WTD back extensions (45#/25#)
*Break up into sets as needed



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