wednesday: junk yard dog+burgener warm up+ skill transfer exercises.
|cody man competes at the crossfit regionals in so calif.|
1. pwr clean+cln and jerk: 70%x1+1+1x2, 75%x1+1+1x2, 80%x1+1+1x2
2. clean pulls: 95%x3x2
3. good mornings: 3 x 8 you choose the weight. keep same pulling angle at the end of first pull.
4. toes to the bar x 25
Warm Up: Air dyne or row for 10 minutes, then mobility work.
1) Back squat: Work up to a heavy single.
2) Snatch: 90%x1x5 sets
3) Snatch push press + snatch balance: 3+1x 5 sets. Start off at around 60% of your 1 RM snatch and increase the weight each round. When you fail at snatch push press, then continue to a 1 RM snatch balance.
Work Capacity: Complete as many rounds as possible in 12 minutes of:
20x rope slams
15x ball slams (25#/15#)
10x box jumps (30in/24in)
5x pull ups
*Rest 10 minutes, then
15 rounds: 30 second max air dyne, 30 seconds rest (If you do not have an air dyne, then row or sprint)