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WOD Archive - April 2014

Thursday August 8 2013
load them up!!!
thursday: concentrate on speed!! good mechanics!!! technique!!

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. speed good mornings x 10 x 3 sets.

4. chins: 25

CrossFitters

Conditioning:
Run 40 minutes in the most difficult terrain you have access to.

Strength:
1) Work up to a 1 RM hang squat clean
2) For 20 minutes, EMOM, perform:
Odd minute: 3x hang squat clean (80% 1 RM)
Even minute: 10x burpee

Work Capacity:
1) Complete as many rounds as possible in 7 minutes of:
-3x Bar muscle ups
-6x Hand stand push ups
-9x box jumps (30in/24in)



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