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| you deserve a break today! |
rest day for olympic lifters!!
CrossFitters (Deload week)
Warm Up: 5 minutes of stationary bike (Every 60 seconds, sprint for 5 seconds). Range of motion drills, then Burgener warm up + skill transfer exercises.
Strength: Work up to a power snatch. Then, 10 rounds - Every 60 seconds, perform 1x power snatch at 90% 1 RM.
Work Capacity: Complete 30 rounds of the following...
30 second max calories air-dyne
30 seconds rest
*If you do not have an air-dyne, substitute with row.
Core: 3 rounds - 20x sit ups, 60 second plank, 20x seated Russian twist (20#), 10x back extensions.
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