 |
| beautiful bird!! |
saturday: max day!!
OLYMPIC WEIGHTLIFTERS
1. snatch: max for the day
2. cj: max for the day
3. fs: max for day in as few sets as possible
CROSSFITTERS
Warm Up: Row 500m, Burgener warm up (clean grip), junk yard dog.
Strength: Back squat-Work up to a 3 RM, then back it down 10kg and perform 5 sets of 3 reps.
W.O.D.: 5 Rounds
Max rep bench press (bodyweight)
Max rep pull ups
60 seconds rest
Durability: 3 Rounds: 10x GHD sit ups, 45sec/45sec side bridge, 10x Russian twist (25#), 10x Reverse hypers (heavy)
*Note: This is a core circuit and is to be done at your own pace. It is not for time.
|
