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WOD Archive - September 2014

Thursday December 19 2013
footwork drill for jerk!!
thursday: junk yard dog, burgener warm up, skill transfer exercises + 3 reps of the 3 pos snatch.

1. one and 1/4 front squats: 3, 2, 1, 1, 1, 1, 1.

2. pwr snatch+sn balance without a dip: 1+1 x 6 sets. work up to about 70%-80% of best pwr snatch.

3. pwr cln+fs+pj+jerk: 1+1+1+1. work up to 6 sets and about 70% of best pwr clean.

4. sit ups x 100

CrossFitters

Conditioning:
1) 10 rounds - Every 2 minutes, perform the following:
20x calories on AirDyne

Strength:
1) EMOM perform the following until you are unable to perform the work in the prescribed time -
-2x power clean, 2x push press, 2x squat clean, 2x push jerk (80kg/50kg).

Work Capacity:
1) Complete 50-40-30-20-10 reps of:
Calories on Rower
KB swings, Russian (32kg/24kg)




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