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WOD Archive - November 2014

Monday November 19 2012
great finish!!
monday: week 8 of this cycle.

junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. snatch: work up to 85% x 1 x 5

2. cln and jerk: work up to 85% x 1 x 5

3. front squat: work up to a heavy single

4. 100 ab mat sit ups

5. 25 chin ups


CrossFitters

Warm Up: Jump rope for 2 minutes, then junk yard dog. Next work up to 85% of your 1 RM back squat. Perform any stretches or dynamic movements of your choice as you are working up to your 85%.

Strength: Back squat - 2 reps x 10 sets @ 85% 1 RM.
*No more than 2 minutes between sets.

Work Capacity: Complete 5 rounds for time of the following...
10x clean and jerk (155#/115#)
1x rope climb, legless (15ft)

Core: 50x sit ups, 50x leg levers



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