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| working on mobility |
tuesday: each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. fs: heavy single
2. snatch: work up to 85%x1x5
3. cln and jerk: work up to 85%x1x5
4. fs: heavy single
CrossFitters
Warm Up: Row 500m, then 3 Rounds - 5x deadlift, 5x power clean, 5x front squat, 5x push press, 5x back squat, 5x push up, stretch of your choice
Strength: Work up to 85% of your 1 RM clean and jerk. Next, 10 rounds, every 60 seconds, perform the following...
1x clean and jerk (85% of your 1 RM)
Work Capacity: Complete 5 rounds of the following...
5x deadlift (275#/225#)
1 min max distance row
30 seconds rest
*Men if you fail to reach 250m and women 200m in any of your rows, complete a 50 burpee penalty at the end.
Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x barbell good mornings (45#)
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