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| cool mikey!!! grandson no. 1!! |
wednesday: junk yard dog + burgener warm up + skill transfer exercises, including 3 pos snatch 3 reps at each position.
1. snatch: work up to 81%x1, 77%x2
2. cln and jerk: work up to 82%x1, 71%x2
3. fs: work up to 92%x1, 87%x1
4. chin ups: 25 reps
CrossFitters
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.
Strength:
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
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