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WOD Archive - October 2014

Monday January 21 2013
gonna be a great lifter!!
monday: week 16 of cycle.
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: work up to 70%x3, 75%x3, 78%x3, 80%x3, 80%x3, 75%x3

2. sn pulls: 100%x3, 95%x3

3. sn deadlifts standing on a 1-2" box: 100%+5kg x 2x2. on 2nd rep take 10 sec to get weight down.

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

5. good mornings: stay back. 4 x 5 sets.

6. ab mat sit ups x 100 reps.

7. chin ups x 25

CrossFitters

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 78% of your 1 RM back squat.

Strength: Back squat - 10 sets x 3 reps @ 78% 1 RM.

Work Capacity: Complete the following for time...
Run 1 mile
50x thrusters (115#/85#)
30x GHD sit ups

Core: 3 x 12 reps reverse hypers (4/2 x 45# plates)



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