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| old guys rule!! |
tuesday:
OLYMPIC WEIGHTLIFTERS
1. 3 pos cleans work up to 70%x3x2, 75%x3x4.
2. rack jerks bnk: work up to: 70% x3 x3, 75% x 3 x 3
3. clean pulls x 90% x 3 x 3, 95%x 3 x 2
4. good mornings: 4 x 8 reps you choose weight. be careful here. stay back.
5. weighted sit ups x 25, 25.
CROSSFITTERS
Warm Up: Work up to a heavy clean, then back it down 10kg and perform 3x singles. Then, work up to a 90% snatch, and perform 5 singles.
Strength:
Back Squat: 5x 65%, 5x 75%, 5+x 85%
*Percentages are taken off of your 1 RM, and the last set is a burn out set. If you do not know what your 1 RM Back squat is, find that as your warm up instead of doing cleans and snatches.
W.O.D.:
Complete as many rounds as possible in 12 minutes of the following..
1x Suicide sprint (0-10m-20m)
1x Rope climb
10x KB Swing (24kg/16kg)
Core:
3 Rounds (not timed)
20x sledge strikes
5x Romanian Deadlift (Medium weight)
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