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WOD Archive - August 2014

Monday June 3 2013
I STILL LOVE THIS PIX!
MONDAY: junk yard dog+burgener warm up + skill transfer snatch.


1.pwr sn+snatch: work up to (73%x1+1, 78%x1+1, 82%x1+1)3 if at 82% you cannot hit a pwr snatch that is ok....then just do a double with a full snatch.

2.snatch deadlifts off 1" blocks : work on positioning to mid thigh...108%x2x2, 112%x2 (use same lift-off as when you are snatching! if your form is compromised then lower the weight. i want the same form as a typical snatch.

3.sn pp: 5 x 5, 4, 3, 2, 1 going as heavy as you can

4.chins: 25 total

5. 100 sit ups

CrossFitters

Warm Up: 10 rounds - 30 second max calorie row, 30 seconds rest. Start off at about 70% intensity and increase it a bit each round.

Strength:
1) 1x pause front squat + 1x front squat: Work up to a max for the day and perform 5 sets at that weight.
2) Snatch with a 3 second pause at the bottom position: Work up to a max for the day.

Work Capacity: Complete the following for time:
Run 200m
5x muscle ups
Run 400m
4x muscle ups
Run 600m
3x muscle ups
Run 800m
2x muscle ups

Core: 100x sit ups



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