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WOD Archive - April 2014

Thursday January 31 2013
bar path and drive!!
thursday: junk yard dog + burgener warm up + 3 pos snatch x 3 reps at each position

1. snatch: work up to 85%x1x5

2. cln and jerk: work up to 85%x1x5


CrossFitters

Warm Up: 100x double unders, then range of motion drills. Next, perform the junk yard dog, then work up to 80% of your 1 RM push press.

Strength: Push press - 10 sets x 3 reps @ 80% 1 RM.

Work Capacity: Complete as many reps as possible in 12 minutes of...
30x snatch (95#)
15x snatch (155#)
5x snatch (205#)

Cardio: 1x max effort 800m sprint



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