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| i love this pix of old school speed |
wednesday:
junk yard dog warm up
+
burgener warm up + skill transfer exercises daily!!
1. power snatch: work up to (80%x1, 85%x1, 90%x1)2 this is off your best power snatch
2. power cln and jerk: work up to 80%x1x3. this is off best power clean
3. chins: 50 total
4. ab work: your choice.
CROSSFITTERS
Warm Up: Work up to 1 RM back squat. Stretch and do dynamic movements as needed to loosen up.
Strength: Front Squat: 10 Rounds, every 60 seconds perform 3 reps.
W.O.D.: "Death by thruster". On the first minute, complete 1x thruster, minute 2=2 thruster, etc. Go until you are unable to perform the prescribed # of thrusters for that minute. Weight is 60kg/40kg.
Durability: 30x toes 2 bar, 30x reverse hypers
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