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WOD Archive - April 2014

Thursday January 16 2014
ORANGE COUNTY THROWDOWN
thursday: speed day

1. 2 pos snatch: 1 hang (mid thigh) 1 floor. work up to 50%x2x2, 55%x2x2, 60%x2x2
2. clean and jerk: 2 cleans + 1 jerk. work up to 50%x2+1, 55%x2+1x2, 60%x2+1x2.
3. glute ham bench back extensions: use some weight and do 3 x 10
4. 100 sit ups

CrossFitters

Strength:
1) Clean and jerk: 12 rounds - EMOM, perform:
2x clean and jerk @ 75-80% 1 RM

WOD:
1) Complete 15-10-5 reps of:
Front rack lunges, each leg (185#/125#)
Box jump (30in/24in)
Toes to bar

*Rest 3 minutes, then:

2) Sprint 800m for time

Conditioning:
1) Complete 50-40-30-20-10 reps of:
-Calories on Airdyne
-Rest = 1:1



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