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WOD Archive - December 2014

Tuesday July 23 2013
iceland!!
tuesday: work technique nd speed on these lifts.

1. SNATCH TECH: work up to 55% x 3 x 2 sets. 60%x2x2, 65%x2x2

2. cln+PWR JERK + JERK: work up to 55% x 1+2 x2 sets, 60%x1+2 x 2 sets, 65%x1+2x2 sets.

3. box jumps x 25.

4. chins: 25

CrossFitters

Strength:
1) 2x clean + 2x jerk: Work up to a max for the day. Then back it down 10kg and perform 2 sets at that weight.

Work Capacity:
Complete the following for time:
20x front squat (205#/155#)
30x box jumps (30in/24in)
40x KB swings (24kg/16kg)
50x wallball (20#/14#)

Core: 3 rounds - 20x GHD sit ups, 5x Romanian deadlift (Heavy!!)




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