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| now these are jerk blocks. crossfit brisbane in australia. |
monday: week 12 of 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. bar ski snatch: work up to 70%x3, 75%x3x4. (all done from mid thigh position. no straps)
2. sn pulls: 100%x2, +5kg x 2
3. sn deadlifts: 100%+10kg x 2 x 2, on the last rep take 10 sec to lower the weight.
4. sn pp: 5, 5, 5, 5, 5
5. good mornings: stay back. 4 x 5 sets.
6. ab mat sit ups x 100 reps.
7. chin ups x 25
CrossFitters
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 72% of your 1 RM back squat.
Strength: Back squat - 10 sets x 5 reps @ 72% 1 RM.
Work Capacity: Complete as many rounds as possible in 12 minutes of...
15x DB cleans (35#/25#)
15x Box jump
15x pull ups
Core: 50x GHD sit ups, 30x Reverse hypers (3/2 x 45# plates)
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