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WOD Archive - April 2014

Wednesday April 10 2013
PACHA!!! LETS LIFT!!
WEDNESDAY!!

Lets assume you have a weak 3rd pull in the snatch and you need to work on your turn-over strength.

1 muscle snatch: work up to a max muscle snatch. i think tommy gough best was 110-115 or so. casey's is close to that as well. at any rate work up to the max...1 rep!! the early sets you can do 2-3 reps...no more than that.

2. snatch: feel the strength in that pull??? work up to a max for the day in the snatch. back off 10 kg x 1 x 2, another 10 kg x 1 x 5 sets. work speed and feel the strength in the turn-over. concentrate on that!!

rest 20 mintues.

3. sn halting deadlifts: work the pull to just above the knees, halt the pull...hold 3 sec, slowly lower the bar to the floor. these are position pulls....working the lift off....and the eccentric strength of lowering the wt. is good too. work 6 sets of 3-5 reps. work as heavy as you can maintaining correct posture and pulling position.

4. snatch pushpress. 5 sets x 5 reps. go as heavy as you can for the last 2 sets.

5. chins: 50 total

6. abs: your choice!!

enjoy!!

CrossFitters

Warm Up: Row 500m (sprint last 100m) then range of motion drills/speed and agility/stretches and dynamic movements of your choice. Next, perform the junk yard dog, then Burgener warm up.

Strength:
Snatch - Work up to a max for the day.

Rest 5 minutes

Clean and jerk - Work up to a max for the day.

Then, Long Slow Distance
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes



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