 |
| the great serge reding! |
wednesday:
OLYMPIC WEIGHTLIFERS
junk yard dog warm up
+
burgener warm up + skill transfer exercises daily!!
1. fs: work to a med heavy single
2. snatch: work up to 85%x1x2, 90%x1, 85%x1, 80%x1x2
3. cln and jerk: work up to 80%x1x2, 85%x1x2, 90%x1, 80%x1
4. back squat: work up to a heavy single.
5. abs
CROSSFITTERS
Warm Up: 3 Rounds: Run 200m, 10x push ups, 15x sit ups, stretch or dynamic movement of your choice.
W.O.D.: Perform 10 rounds of the following...
25m sprint
25m prowler push(light)
25m sprint
90 seconds rest
Extra Credit: 100x Ball slams (30#/20#) as fast as possible.
Durability: 3 Rounds: 10x WTD sit ups (20kg/10kg), 45sec/45sec side bridge, 10x Russian twist, 10x Reverse hypers (AHAP)
|
