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| i want this hat!!! |
monday: new cycle.
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. 3 pos snatch: work up to 60%x3, 65%x3, 70%x3x2 sets.
2. sn pulls: 85%x3, 90%x3
3. sn deadlifts: 95%x3, 100%x3
4. sn pp: 5, 5, 5
5. good mornings: stay back. 3 x 5 sets.
6. ab mat sit ups x 100 reps.
CrossFitters
Warm Up: Run 400m, then junk yard dog. Next warm up to a 1 RM snatch.
Work Capacity: 5 Rounds - Complete AMRAP in 3 minutes of the following...
3x Power snatch (60kg/40kg)
6x push up
9x box jump (30in/24in)
*rest 1 minute between each 3 minute AMRAP
Endurance: 20 rounds - 30 second max effort row, 30 seconds rest
Core: 50x GHD sit ups
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