wednesday: junk yard dog+burg warm up+skill transfer exercises for sn + 3 pos snatch 3 reps at each position.
|i love crossfit!|
1. snatch: work up to 80% of openers x 1 x 3
2. cln and jerk: same as snatch
Warm Up: Run 400m, then 3 rounds - 5x deadlift, 5x hang power clean, 5x front squat, 5x push press.
*Start off with the bar and increase the weight each round.
Work Capacity: Complete the following for time...
100x Thrusters (60kg/40kg)
*Every minute on the minute, stop what you are doing and perform 3x box jump (30in/24in).
Endurance: Tabata row (Goal is above 1,000m)
Core: 1x max elevated plank hold