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| M=MOTHERS A=AGAINST M=MAKING B=BINGO A=ARMS!!! |
THURSDAY.
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. BS: work up to 80% x 3 reps x 10 sets.
THATS IT....SHOULD BE ENOUGH!!!!
CrossFitter
Warm Up: Row 500m, then junk yard dog. Next, 3 rounds - 5x snatch (65#/45#), 5x push ups, 5x toes 2 bar, stretch or dynamic movement of your choice. Start off at 50% and increase intensity from there.
Work Capacity: 5 rounds - Complete as many rounds as possible in 3 minutes of the following...
3x snatch (95#/65#)
6x burpee
9x sit up
*Rest 1 minute between each 3 minute AMRAP
Endurance: Run 3 miles at a moderate pace.
Core: Good morning - 3 reps x 10 sets (light)
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