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WOD Archive - April 2014

Thursday September 13 2012
a 70+ yr old front squats!!
thursday: junk yard dog + burg warm up+skill transfer exercises sn+3 pos snatch. 3 reps at each position.

1. pwr snatch: 55%x3, 80%x2, 82%x1x3 (take off best snatch to see where you are!)

2. pwr cln+jerk: 55%x2, 75%x1, 80%x1x3 sets.

3. fs: 80%x2x2, 85%x1x2

4. good mornings: 4 x 5 medium weight

5. sit ups on ab mat x 100 reps.

6. box jumps x 25 reps

CROSSFITTERS

Warm Up: Row 250m, 20x air squats. row 250m, 20x walking lunges. Next, work up to your max for the day front squat.

Strength: 10 Rounds - Every 60 seconds perform the following...
2x front squat @ 70% 1 RM
*Focus on speed, as these are to be done as dynamic squats.

Work Capacity: Work up to a 1 RM clean

Core: 30x hanging leg raise (wtd if possible)



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