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| crossfit foundry!! |
thursday: junk yard dog + burgener warm up + skill transfer exercises, including 3 pos snatch 3 reps at each position.
1. snatch: work up to 89%x1x2, 79%x2
2. cln and jerk: 91%x1x5, 82%x1
3. fs: 97%x1, 87%x2x2
4. 100 sit ups
CrossFitters
Warm Up: 3 rounds - Row 2 minutes easy, row 30 all out. Then range of motion drills. Next, perform the junk yard dog, then work up to 90% of your 1 RM push press.
Strength: Push press - 10 sets x 2 reps @ 90% 1 RM
Work Capacity: CrossFit Games Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
Core: 1x max plank hold
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