wednesday: junk yard dog warm up + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position. this is completed ever day!!
|crossfit san tan=great organization.|
1. snatch: work up to 92%x1, 78%x2
2. cln and jerk: work up to 90%x1, 73%x2x2
3. back sqt: work up to 95%x1, 85%x2x2
4. chins: 25
5. sit ups x 100
Warm Up: Row 500m (sprint last 100m) then range of motion drills/speed and agility/stretches and dynamic movements of your choice. Next, perform the junk yard dog, then Burgener warm up.
Snatch - Work up to a max for the day.
Rest 5 minutes
Clean and jerk - Work up to a max for the day.
Then, Long Slow Distance
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes