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| junk yard dog!!! |
tuesday:
1. front squat: work up to heavy single, not a max, but heavy. then -20 kg x 1x2, -5 kg x 2 x 2
2. 100 ab mat sit ups
3. chins: 25 total
CrossFitters
Warm Up: 2 minutes of jump rope, then range of motion drills. Next, perform the junk yard dog, then work up to 72% of your 1 RM deadlift.
Strength: Deadlift - 10 sets x 5 reps @ 72% 1 RM.
Work Capacity: Complete the following for time...
50x KB swing (24kg/16kg)
5x rope climb
40x KB swing (24kg/16kg)
4x rope climb
30x KB swing (24kg/16kg)
3x rope climb
20x KB swing (24kg/16kg)
2x rope climb
10x KB swing (24kg/16kg)
1x rope climb
Core: 3 rounds - 60 second plank, 20x seated russian twist (25#/15#)
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