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| yup, yup, yup!! |
saturday:
OLYMPIC WEIGHTLIFTERS
1. fs: use this to warm up. heavy but not many sets.
2. sn: heavy single
3. cln and jerk: heavy single
4. bs: work up to a heavy single.
CROSSFITTERS
Warm Up: Run 400m, 15x Turkish get up (left side), Run 400m, 15x Turkish get up (right side)
W.O.D.: 5 rounds for time: 15x Kettlebell Sumo deadlift high pull (32kg /24kg), 10x KB swing (32kg/24kg), 5x KB snatch+OHS each side (24kg/16kg), 1x rope climb.
*note: For the KB snatch+OHS, perform 5x KB snatch left side then follow by 5x OHS left side, then switch to the right and do the same thing.
*rest 3-5 minutes
10 Rounds: 30 sec max rep box jump, 30 sec rest
Extra Credit: 8x 30m prowler push (Heavy)
*Rest as needed between rounds
Durability: Stretch, myofascial release, ice bath
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