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| cal affiliate league competition! good work! |
monday: burgener warm up+burgener warm up+ skill transfer exercises -snatch+ 3 pos snatch 3 reps at each position. every workout!!
1. snatch: work up to 50%x3, 60%x2, 70%x1, 80%x1, 85%x1, 80%x1, 85%x1, 80%x1, 85%x1
2. sn pulls standing on a 2" block: 100%x2, 105%x2
3. fs: 80%x2, 85%x2, 90%x2
4. good mornings: 3 x 10 light weight. stay back.
5. 100 sit ups on ab matt.
CROSSFITTERS
Warm Up: Run 800m, then junk yard dog. Next, Burgener warm up with the clean grip.
Work Capacity: Complete 8 rounds of the following...
1x power clean
2x hang squat cleans
3x front squat
sprint 100m
*Start off light and increase the weight each round, and any time you put the bar down during the round its a 5 burpee penalty to be done at the end of the work capacity segment.
Endurance: 15 rounds for max distance...
30 second row
30 second rest
Core: 3 Rounds: 20x GHD sit ups, 10x Reverse hypers (3-4 45# plates).
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