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| a lifter from new zealand that donna and matt brought over!! |
every workout this week do: junk yard dog, burgener warm up, skill transfer exercises.
tuesday:
1. cleans: work up to 80%x3x2, 85%x2, 2, 2
2. rack jerks: 80%x3x2, 85%x3x3
3. clean pulls: 100%x3x2, 105%x3x2
4. good mornings: 5, 5, 5
5. weighted situps x 50
6. box jumps: 25 total
CROSSFITTERS (deload week)
Warm Up: Row 500m, then dynamic movements, stretches, and exercises of your choice.
Strength: Power Clean - 3x5. 5 reps @ 40% 1 RM, 5 reps @ 50% 1 RM, 5 reps @ 60% 1 RM.
Work Capacity: 5 Rounds, complete as many rounds as possible in 3 minutes of the following...
3x Power Snatch (40kg/30kg)
6x burpee
9x sit up
*Note: rest 60 seconds between each 3 minute amrap.
Durability: 3 Rounds-60 second plank, 10x russian twist each side (25#/15#), 10x Back extensions.
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