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WOD Archive - August 2014

Thursday July 25 2013
finland!!
THURSDAY:

1. 3 POS SNATCH: 58%X3X2,
2. 2 POS SNATCH: 65%X2X2
3. SNATCH: 75%X1X4

4. 3 POS CLEAN+JERK: 58% X 3+1 X2 SETS
5. 2 POS CLEAN+ JERK: 65%X2+1X2
6. CLEAN AND JERK: 75%X1+1X4 SETS.

WORK SPEED ON ALL THESE LIFTS. HIT THE CORRECT POSITIONS!!

CrossFitters

Work Capacity:
1) Complete the following for time:
Run 400m
30x KB swings (24kg/16kg)
Run 400m
30x KB goblet squat
Run 400m
30x KB snatches
Run 400m
30x KB clean and press

*Rest 10 minutes, then

2) Complete 5 rounds of:
5x squat clean + thruster (135#/95#)
1x Suicide sprint (Startline-10m-Start line-20m-startline)

Strength:
1) Work up to a 1 RM power clean in 15 minutes.
2) 3x max effort ring dips

Core:
1) Max effort toes to bar, 50x supermans, max effort knees to elbow




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