 |
| crossfit games were amazing!! |
tuesday: junk yard dog, burgener warm up, skill transfer exercises
1. 2 pos cleans (floor+mid thigh): work up to 80% x 2 x 2, 85% x 2 x 3 sets
2. rk jerks: work up to 80% x 2 x 2, 85% x 2 x 3
3. clean pulls: work up to 100% x 3x2, 105% x 3 x 3
4. halting dead lifts: work up to 80%x5x5
5. box jumps: 25
CROSSFITTERS
Warm Up: Run 400m, then dynamic movements and exercises of your choice. Next warm up to 75% of your 1 RM power clean.
Strength: 3x1 Power clean. 1 rep @ 75% 1 RM, 1 rep @ 85% 1 RM, 1 rep @ 95% 1 RM.
Work Capacity: Complete the following for time...
10x Clean and jerk (185#/135#)
Sprint 100m
7x rope climbs (20ft)
Sprint 100
10x Clean and jerk (185#/135#)
Core: 3 Rounds. 15x WTD sit ups (45#/25#), 45/45 side bridge, 10x russian twist each side, 10x good morning (light).
|
