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WOD Archive - November 2014

Thursday January 24 2013
learning teaching proressions
thursday:
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. front squat: one and 1/4 squats=1 rep. work up to 75% x 3 reps, 78% x 3, 80%x2, 83%x2, 85%x2

2. back sqt: work up to 73%x3x5

3. chins-25

4. 100 ab mat sit ups.

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 push press.

Strength: Push press - 10 sets x 3 reps @ 78% 1 RM.

Work Capacity: Complete the following for time...
Row 500m
30x Hang clean (135#/95#)
40x pistols
50x KB swing (32kg/24kg)
Row 500m

Core: 50x WTD sit ups (45#/25#), 30x good morning (barbell)



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