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| choose the burgener bar from rogue! great bar! |
tuesday: junk yard dog, burgener warm up, skill transfer exercises daily this week.
1. snatch: work up to 80%x1x5
2. cln and jerk: work up to 80%x1x5
3. sit ups x 100
4. chin ups x 25.
CrossFitters
Warm Up: 100 double unders, then range of motion drills/speed and agility/stretches and dynamic movements of your choice. Next, perform the junk yard dog, then work up to 84% of your 1 RM push press.
Strength: Push press - 10 sets x 2 reps @ 84% 1 RM
Work Capacity: Complete 2 rounds of the following for time...
50x double unders
200m farmers carry (100#/70# DB)
200m sprint
50x double unders
Rest as long as needed, then...
1x mile sprint
Core: 100x sit ups
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