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monday
OLYMPIC WEIGHTLIFTERS
junk yard dog + burgener warm up daily!
1. barski snatch: 65%x3, 70%x3, 75%x3 mid thigh only for 3 reps. no straps.
2. sn pulls: 90%x3x2 (maintain proper position and stay back.)
3. sn pp+ohs: 3+3 x 4 sets. you select the weight. that is 3 sn pp + 3 ohs. perform in any order you want.
4. good mornings: 3 x 4 stay back. light load.
5. sit ups: 100 weighted sit up
CROSSFITTERS
Warm Up: 4 Rounds: Run 200m, 5x military press, 5x push press, 5x jerk (45#/45#/65#)
Strength: Work up to a 1 RM rack jerk, then back it down to 90% and perform 5 singles.
W.O.D.: Crossfit Regionals WOD #4. Complete the following for time...
50x Back squats (135#/95#)
40x pull ups
30x Shoulder to overhead (135#/95#)
50x Front squats (85#/65#)
40x pull ups
30x Shoulder to overhead (85#/65#)
50x Overhead squat (65#/45#)
40x pull ups
30x Shoulder to overhead (65#/45#)
Durability: 1x max plank hold
*note: If under 2 minutes, perform a 50 burpee penalty. The best I have seen is 7:31.
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