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WOD Archive - December 2014

Monday April 29 2013
cody man + mikey!
monday: junk yard dog+burgener warm up + skill transfer snatch.

snatch+drop snatch: work up to 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1x3 (drop snatch is all about speed under bar....you get no leg drive! all one gets is a violent driving your body under bar with the arms!!
snatch pull while standing on a 1 to 2" block: 90%x3, 95%x3, 100%x3
sn pp: 5 x 5, 4, 3, 2, 1 going as heavy as you can
kb swings or db swings: 3 x 15
chins: 25 total
evil wheel: 3 x 10



CrossFitters

Warm Up: Myofascial release. Next, run, row or air dyne for 10 minute, and range of motion drills and mobility exercises. Then, 1x pause front squat (hold for 3 seconds in the bottom position) + 1x front squat. Work up to a max for the day in 10 reps or less.

Strength: Snatch - 3 sets x 3 reps @ 75%-85%. If you are feeling good, then perform your last set at 85%, but if you are beat up, then stay at 75% for all 3 sets.

Work Capacity: Complete 5 rounds for time of:
Run 400m
20x DB thrusters (50#/30#)
10x toes to bar

*Rest 10 minutes, then...
Perform as many back squats as possible in 2 minutes with (100kg/70kg)

Core: 3 rounds - 20x GHD sit ups, 10x weighted back extensions (45#/25#)



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