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| teaching loading the hammies. |
thursday: burgener warm up+burgener warm up+ skill transfer exercises -snatch+ 3 pos snatch 3 reps at each position. every workout!!
1. pwr sn+ohs: 50%x3+3, 2+2. 75%x1+3, 80%x1+2x3 sets. (take % off best snatch)
2. fs+jerk: (take % off best jerk) 50%x2+2, 70%x3+1, 80%x3+1x2, 85%x2+1
3. box jumps: 15 total
4. chins: 36 total
5. sit ups on the ab matt-100
CROSSFITTERS
Warm Up: Row 500m, then junk yard dog. Next, work up to a max for the day in back squat.
Strength: Clean and Jerk - Work up to a heavy single, then complete the following...
8 Rounds, every 60 seconds perform the following...
2x Clean and jerk @ 65% 1 RM.
Work Capacity: Complete 50-35-20 reps of the following...
Wall ball (20#/12#)
Pull up
Double unders
Core: 50x evil wheel (You can use a barbell or the roller for these).
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