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Thursday's Class WOD

1/29/2013

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No scaling for this WOD
Since we are doing a team workout this week, you will not be

10-15 Minutes warm up

5 Minutes to find max snatch

Rest 

In teams of 2:

1 mile run (switch every 400)
100 Double Unders
80 Wall balls 20/10'   14/9'
60 Box jumps (Regionals Standard) 24"/20"
40 Deadlifts 225/135


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Saturday!

1/25/2013

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3 RM DL
FGB

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Wednesday and Thursday's training

1/25/2013

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Wednesday
4 150# Med Ball to shoulder
8 Paralette HSPU
24 Cal row
X5
Rest 1:1
(This was an OUtlaw WOD)

Thursday
Snatch w/ pause at knee 1x9 75-85%
Snatch from floor 1X3 90 %
Clean and Jerk 1x11

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Class WOD Thursday

1/23/2013

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EMOM 12:00
Evens 25-35 double unders
Odds pistol work 3-5/leg (scale with


5 Rope Climbs
5 Clean and Jerks @ 145/115
4 Rope Climbs
4 Clean and Jerks @ 165/125
3 Rope Climbs
3 Clean and Jerks @ 185/135
2 Rope Climbs
2 Clean and Jerks @ 205/145
1 Rope Climb
1 Clean and Jerk @ 225/155
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Tuesday 1/22/13

1/23/2013

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EMOM   20:00
9 #45 weighted pushups
9   30" box jumps

3X400M Run w 1:30 Rest @ 85-90 % PRE (Rate of exertion) "how hard it feels" slightly faster than you would go if you were doing a mect

Every :45 for ten rounds
2 power snatches TnG @ 75%

EMOM 10:00 @ 70 - 75%
1 Power Clean
3 Push Press

Back Squat
Heavy 2 RM -15% 4-4-4

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Monday 1/21/13

1/22/2013

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EMOM 20:00
Evens 5 Bar Muscle Ups
Odds 25 Double Unders

Deadlift work to a 3RM

For time
30
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Thursday 1/17/13

1/22/2013

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Snatch EMOM 10:00 @ 75-80%

Clean and Jerk EMOM 10:00 75-80%

Front Squat 2 RM -10% (1-2-3) rest 1:00 between sets
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Wednesday 1/16/13

1/17/2013

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4 K recovery row 18 s/m
wear elevation mask if possible

5 rounds for time
Rest 1:1
3 muscle ups
5 dips
15 2 pood KB swings
50 Double under
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Tuesday 1/15/13

1/16/2013

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AM
20:00 EMOM
evens 7 strict HSPU
odds  8   30" box jumps

PM
EMOTM 10:00
Snatch
Snatch from knee
1+1
Snatch Grip DL 3-3-3-3
Back Squat 8RM -5% 4-4


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Saturday's Class

1/15/2013

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Here is the link for the WODs we are doing this Saturday.  If you want to participate online, I believe you can register at this site.

http://www.throwdownseries.com/


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    Authors:  Brandon Ecker
    & Liz Carrier

    This blog will primarily serve those who wish to compete in CrossFit in some form.  We will primarily meet on Saturday at 11 am, and assign homework during the week.

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