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WOD Archive - November 2017

Wednesday August 13 2014
cross-over symmetry works!
wednesday:

1. front squat: 3, 2, 1, 1, 1, 1,1 work to a mild to heavy single.

2. muscle snatch from floor+ohs + snatch balance: 1+1+1 x 5 sets.

3. pwr snatch + snatch: 1+1 x 6 sets. you select the %% but keep it sharp.

4. good mornings to 45 degree. 4 x 5 reps. keep this weight light but work to a heavier set. heavy technique is important here.

5. glute ham sit ups x 25.

CrossFitters

1: Front squat: 10 sets x 2 reps @ 84% 1 RM.
2: 14 minutes - EMOM, perform:
-Odd minute = 4x split snatch, alternating (AHAP)
-Even minute = 10-20m handstand walk, depending on your skill level. Should take 30 seconds of work.
WOD: Complete 7 rounds for time of:
-15x calories on ski erg
-12x toes to bar
-9x overhead walking lunges (50kg/35kg)
Accessory work: 3 rounds, not timed:
-10x reverse hypers (Heavy)
-5x RDL (AHAP)
-30x banded good morning



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