 |
| great xfti box in morristown, nj |
tuesday:
1. 3 pos cleans: one from high hang, 1 from mid thigh, 1 from floor. this ='s 3 reps.
work up to 75%x3x2, 80%x3x3
2. rack jerks behind neck: work up to 75%x3, 80%x3
3. clean pulls: work up to 95%x3x2 sets, 100%x3x3 sets.
4. sit ups: 100
5. box jumps: 25 total
CROSSFITTERS
Warm Up: Run 500m, then dynamic movements of your choice. Next, warm up to 70% of your 1RM Power clean.
Strength: Power Clean. 3 reps @ 70% 1 RM, 3 reps @ 80% 1 RM, 3+ reps @ 90% 1 RM.
*Last set is a burn out set.
Work Capacity: Complete 3 rounds for time of the following...
500m row
21x push press (75#/55#)
11x deadlift (Bodyweight)
Core: 3 Rounds. 10x GHD sit ups, 60 sec plank, 10x russian twist each side (25#), 10x good morning (light).
|
