 |
| hunting for gophers in mt |
monday: junk yard dog, burgener warm up, skill transfer exercises.
1. 3 pos snatch: work up to 70% x 3 x 2, 75% x 3 x 3
2. sn pp: 3, 3, 3, 3, 3. add wt after each set.
3. back sqt: work up to 90% x 3 x 6
4. clean shrugs use straps: 130% of best clean x 5x5
5. weighted back extension: 3 x 10
6. toes to bar x 10, 10
7. chin ups x 20
CROSSFITTERS
Warm Up: Row 500m, then dynamic movements of your choice. Next, warm up to 70% of your 1RM back squat.
Strength: Back squat. 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 5 rounds for time of the following...
Run 400m
15x Overhead squat (95#/65#)
*If at any time during this work capacity you re-rack/put down the bar while performing your 15 overhead squats, perform a 50x burpee penalty at the end of the workout.
Core: 3 Rounds - 20x evil wheel, 10x Reverse Hyper (Heavy)
|
