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| teaching the receiving position for the clean. where does the bar go? |
thursday:
1. snatch: 80%x3,3. 85%x3,3,3
2. 3 pos cleans: 70%x3, 3. 75%x3, 3, 3
3. back sqt: 80%x3 x 5 sets
4. sn pulls: 100%x3, 3. 105%x3, 3, 3, 3
5. box jumps: 10 total
6. chins: 30 total
CROSSFITTERS
Warm up: row 500m, dynamic movements, and junk yard dog. Then work up to 65% of your 1 RM deadlift.
Strength: 3x5 deadlift. 5 reps @ 65% 1 rm, 5 reps @ 75% 1 rm, 5+ reps @ 85% 1 rm.
Work Capacity: "Tabata something else"...
Bottom 2 bottom tabata squats
Rest 1 minute
Tabata push ups
Rest 1 minute
Tabata sit ups
Rest 1 minute
Tabata Burpees
Rest 5 minutes
Tabata sprints (I'm giving you full recovery for these sprints because I want them all out. It is the last exercise so be sure to push it, and it seems to be a little better/consistent if you are able to do them on a treadmill.)
*Tabata = 8 rounds: 20 seconds on/max effort, 10 seconds off/rest
Core: 1x max elevated plank hold
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