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| A BETTER SIT UP ROCKS!!! |
THURSDAY: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position.
1. pwr snatch: 77%x1x2,
2. pwr cln + jerk: 79%x1x2
3. bs: 90%x2x2
4. good mornings: 3 x 5 light weight
5. chins: 25
CrossFitters
Warm Up: Run 800m (sprint last 100m), then range of motion drills. Next, perform the junk yard dog, then work up to 88% of your 1 RM push press.
Strength: Push press - 10 sets x 2 reps @ 88% 1 RM
Work Capacity: Complete 10 rounds of the following...
5x KB snatch each arm (32kg/24kg)
100m sprint
60 seconds rest
Core: 3 rounds - 15x Weighted sit ups (45#/25#), 10x back extensions (45#/25#)
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