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WOD Archive - November 2017

Wednesday August 20 2014
mikes gym loves kill cliff!
wednesday:

1. pause front squats: pause 1001, 1002, then UP!!! 3, 2, 1, 1, 1, 1,1 work to a mild to heavy single.

2. muscle snatch from floor: MAX FOR DAY. no more than 4-5 reps total.

3. pwr snatch + hang 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: 6 sets x 2 reps @ 86% 1 RM.
2: 12 minutes - EMOM, perform:
-Odd minute: 10x max effort pulls on the rower (*Note distance each round)
-Even minute: Max rep bench press (Body weight)
WOD: Complete 4 rounds for time of:
-20m sled push (Heavy…you choose the weight depending on surface)
-15x handstand push ups
-20m sled push
-15x deadlifts (225#/155#)
Accessory work: 3 rounds, not timed:
-20x unbroken chest to bar pull ups
-60 seconds of L-sit hold on pull up bar




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