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Friday 7-12-2013

11
Jul

Friday 7-12-2013

There will be no Open Gym after 11:00 tomorrow, Saturday.

Workout of the Day

“HOPE FOR CURES”

For Reps:
One minute at each station for three rounds. One minute rest between rounds.

THREE ROUNDS OF:
BURPEES
75/55 POUND POWER SNATCH
BOX JUMP, 24″/20″ BOX
75/55 POUND THRUSTER
CHEST TO BAR PULL-UPS

General Oly WOD
– 3-Position Snatch (floor, below knee, above knee) – 60%, 65%, 70%, 75% x 3 sets

– Snatch Pull – 95% (of sn) x 3 x 2, 100% x 3 x 2

– Back Squat – 75% x 5 x 5

– Push Press – 75% x 5 x 5

Advanced Oly WOD
– Back Squat – 60%x4, 70%x4, 80% x 4 x 4

– Snatch – 60%x4, 70%x4, 80% x 3 x 3

– Clean & Jerk – 60% x (3+1), 70% x (3+1), 80% x (3+1) x 3

– Snatch Deadlift – 85% x 5 x 4

– Press – 4 x 5

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