monday: junk yard dog+burgener warm up + skill transfer snatch.
1.snatch: work up to 80%x1x5
2.snatch pulls: work on positioning to mid thigh...90%x2x2, 95%x2
3.sn pp: 5 x 5, 4, 3, 2, 1 going as heavy as you can
4.kb swings or db swings: 3 x 15
5.chins: 25 total
6. 100 sit ups
Warm Up: Myofascial release, then ROM drills and mobility work. Next, row 1,000m while increasing the intensity of your row each minute.
Strength: Clean + Front squat + jerk - Work up to a heavy single and perform 3 reps at that weight.
Work Capacity: "CrossFit regionals event #5" Complete 21-15-9 reps of:
Box jump (30in/24in)
Core: 3 rounds - 20x GHD sit us, 5x strict pull up with negative, foam roll lower back