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WOD Archive - July 2014

Thursday March 21 2013
northern lights
thursday: junk yard dog + burgener warm up + skill transfer exercises.

1. snatch: work up to 96% x 1 x2

2. cln and jerk: work up to 100% x 1, 91% x 1

3. fs: 97% x 1, 87% x 2

4. chins: 25

5. abs--100 reps your choice.

CrossFitters (Deload week)

Warm Up: 5 minutes of stationary bike (Every 60 seconds, sprint for 5 seconds). Range of motion drills, then Burgener warm up + jerk skill transfer exercises.

Strength: Work up to a power clean and jerk. Then, 10 rounds - Every 60 seconds, perform 2x power clean + 1x jerk at 80% 1 RM.

Work Capacity: Complete as many rounds as possible in 15 minutes of...
10x DB hang power clean + thruster (30#/20#
25m prowler push (Heavy)
30 seconds rest

Core: 3 rounds - 20x GHD sit ups, 5x Romanian deadlifts (135#/95#)



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