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| legit box in west plains, mo |
wednesday: junk yard dog, burgener warm up, skill transfer exercises.
1. snach: work up to 89% x 1, 79% x 2x2
2. cln and jerk: work up to 88% x 1, 76%x1
3. fs: work up to 92%x1x2, 89% x 2.
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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