wednesday: junk yard dog+burgener warm up+ skill transfer exercises.
|jerk block with wheels by mike karchut|
1. clean and jerk: 80%x1x5
2. clean pulls: 90%x3x2
3. good mornings: 3 x 8 you choose the weight.
4. toes to the bar x 25
CrossFitters (easy day...big Oly day tomorrow)
Warm Up: Work up to a 1 RM front squat
Strength: Power clean + push jerk - 80%x2+1 x 3 sets.
Work Capacity: Complete 15 rounds of the following:
30 second max distance row (Shooting for 150m+ each 30 second sprint)
30 seconds rest
Core: 50x GHD sit ups