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Thursday 02/20/2014

Strength: a)Front Squat 5×5 b) Medium-paced Row or AD 50 calories c) Deadlift – work up to a heavy 3 WOD: 6:00 AMRAP -15 Box Jumps (24/20) -10 DB Snatches (45/25) (Games Standard) Tweet

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Wednesday 02/19/2014

Hard and FAST WOD #1 (10:00 time cap) 10 rounds of: 5 burpees + 10 Double-Unders (30 if no DUs) WOD #2 x 3 500m row, 12 Pull-ups, 24 Hand Release Pushups *Rolling start if necessary **Rest as needed. Repeat this WOD 3 times. Goal is to keep getting faster each round. Cool Down: Hip Mobility on […]

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Monday 02/17/14

Skill: Practicing Double-Unders Skill: Power Snatch – Light, efficient, Touch-n-go *Work up to Open Standard weight and higher. Prepare for WOD   WOD: CF Open Work-Out 11.1 = http://pd.crossfit.com/games/video/Games2011_Open_Wod1demo.mov. 10min AMRAP of: 30 Double-Unders + 10 Power Snatches (75/55#) *Two heats – Inactive participants – Rotate btw Airdyne, Row, and PVC dislocates to stay warm […]

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Snatches! Thursday 02/13/14

Snatch Drop Demo: Warm-up Group Burgener Warm-up, Dislocates, behind the neck presses, and Overhead Squats. (all with PVC) Drills/Warm-up  Start with: a) 3×5 Snatch Deadlift Then: b) 3×5 Snatch Drops Then: c) 3×5 Low hang Squat Snatch Workout:  Snatch – Establish a pristine 3-rep Squat Snatch (each rep reset) Function/skill/speed wins > lbs/kg today.   […]

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