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| use the energy from the bar coming out of cleans! |
monday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. one and 1/4 front squat: heavy single
2. snatch: work up to 80%x1x5
3. clean and jerk: same as snatch.
4. front squat: work up to a heavy single
5. sit ups x 100.
CrossFitters
Warm Up: 5 minutes of stationary bike, then range of motion drills. Next, perform the junk yard dog, then work up to 80% of your 1 RM back squat.
Strength: Back squat - 10 sets x 3 reps @ 78% 1 RM.
Work Capacity: Complete the following for time...
25x thrusters (100kg/70kg)
*At the bottom of every minute, stop what you are doing and perform 3x burpees.
Core: 3 rounds - 20x WTD sit ups (45#/25#), 12x Reverse hypers (AHAP)
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