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| crossfit fenway!! |
wednesday:
OLYMPIC WEIGHTLIFTERS
junk yard dog + burgener warm up daily!
1. 2 pos clean: 65%x2, 70%x2, 75%x2, 78%x2 mid thigh, floor.
2. cln pulls: 90%x3, 95%x2 (maintain proper position and stay back.)
3. rack jerk bnk: 3, 2, 1, 1, 1
4. box jumps: 25 total.
5. sit ups: 100 weighted sit ups.
CROSSFITTERS
Warm Up: Dynamic movements, then work up to 1 RM front squat.
Strength: 10 rounds, every 60 seconds perform 2 front squats at 75% 1 RM.
W.O.D.: Complete the following for time...
10x Ground to overhead (225#/165#)
400m sled pull (AHAP)
Durability: 50x GHD sit ups, 30x reverse hyper (Heavy)
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