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WOD Archive - December 2014

Monday November 12 2012
note: knee stacked over ankle with wt. on heel pushing back. torso vertical. back leg slightly bent with wt. on ball of foot pushing foward.
MONDAY: each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. barski snatch:all from mid thigh. deadlift bar to mid thigh, use no straps, perform 3 reps. work up to 78%x3x4 sets

2. sn pulls:while standing on a 2" block. 90%x3, 95%x3 (use straps)

3. sn deadlifts standing on a 2 " block....then let down eccentrically in 10 sec on the last rep. : 100%x3, 100%+5 kg x 3.

4. sn pp: 5, 4, 3, 3, 3

5. good mornings: stay back. 3 x 5 sets.

6. ab mat sit ups x 100 reps.

CrossFitters

Warm Up:Row 500m then junk yard dog. Then warm up to 70% of your 1 RM snatch
*Work up slowly...no more than 5kg a snatch.

Strength: 10 rounds, every 60 seconds perform the following...
1x power snatch
1x snatch
@ 70% 1 RM snatch

Work Capacity: Complete 5 rounds for time of the following..
2x rope climb (15ft)
10x toes 2 bar
20x overhead walking lunge steps (45#/25#)
400m run

Core: 100x sledge strikes for time



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