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1 rep max 1rm 100m run 200m 300 300 wod 400m 400m run 500m row 600m run 800m 800m run air squats amrap annie arch hold Back squat back squats ball slams barbell lunge bear Bear complex. behind the neck push press bike bodyblasters box jump Box jumps boxjumps box step ups broad jump broad jumps bulgarian split squat burpee burpee box jump burpee pull up burpees carbs Chipper clean Clean and jerk clusters conditioning cork Crossfit Crossfit cork Crossfit games db db snatch deadlift Deadlifts diane dips double kb press double kb squat double kb swing double unders du's eva farmers walk floor press front squat g.t.o goblet squats gto hand release push up handstand handstand progression handstand push up hang snatch helen hlr hollow arch hollow hold hollow rock hollow rok H row hr pushups hspu kb clean and press kb high pull kb push press kb siwng kb swing kb swings kettlebell swing kte l-sit ladder Lb back squat low bar back squat l sit progression lunge lunges man makers max pull up max pull ups med ball med ball baby mobility mountain climbers muscle up oh lunges oh walking lunge Olympic lifting overhead lunges over the bar burpees ovh lunge ovh squat Paleo pallof press partner carry pistols plank plate burpees plate pushups power clean power clean and jerk power jerk power snatch press primal pull up pull ups pullups push jerk push press push up push ups pushups Racing rack hold reverse ball toss reverse lunge ring row rkc plank room run row run run100m run 400 m run 800m russian siwng russian twist sdhp shuttle sprints side plank sit u sit ups skill snatch snatch balance snatch deadlift social spiderman lunges split jerk split squat Sprints squat squats strength strict press suicide sprints suitcase hold supine ring pulls supine ring row t2b tabata tag team tgu thruster thrusters tiredrag tire flip toes to bar training turkish get up upper v-ups wall ball wall balls wb situps weighted lunge wheelbarrow wide grip ring row wod workout of the day YouTube

06/13/12

Strength
Split Jerk
3,3,3,3
Novice – Push Press
5,5,5

Met-Con
5 rounds
6 H-rows
9 Reverse Lunges (Kb)
12 Kb clean and press

This is a PDF from Crossfit written by one of the legends Michael Rutherford who originated the ME black box programming that I’ve always used.
Good reading and handy warm up tips for tomorrow.
59_07_Dumbbell_Condtng

if that doesn’t work copy and paste this link

http://library.crossfit.com/free/pdf/59_07_Dumbbell_Condtng.pdf

 

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