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| instruction from an olympian |
wednesday:
OLYMPIC WEIGHTLIFERS
junk yard dog warm up
+
burgener warm up + skill transfer exercises daily!!
1. snatch: work up to 80%x1x5,
2. cln and jerk: work up to 80%x1x5
3. abs- 100 reps
CROSSFITTERS
Warm up: Row 500m, then junk yard dog, then burgener warm up(snatch grip)
Strength: work up to 1 rm snatch. Then back it down to 70% and perform a double every 60 seconds for 10 minutes.
W.O.D.: Complete 30-20-10 reps of the following...
KB swing (32kg/24kg)
Ring dips
pull ups
Durability: 1x max elevated plank hold. 1x max distance farmers carry (ahap).
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