monday: day before xmas!!!
|a busy mikes gym|
1. snatch: work up to 80%x1x5
2. cln and jerk: work up to 85%x1x5
3. fs: heavy single
4. chins: 50 total
5. sit ups: 100 ab mat sit ups
CrossFitters (Last week of 5's)
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 74% of your 1 RM back squat.
Strength: Back squat - 10 sets x 5 reps @ 74% 1 RM.
Work Capacity: Complete 4 rounds for time of...
7x clean (60kg/40kg)
1x Full gasser (4x55m shuttle sprints/width of a football field)
14x hand release push ups
Core: 3 rounds - 20x GHD sit ups, 12x Reverse hypers (3/2 x 45# plates)