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| sage teaching the set up |
wednesday
OLYMPIC WEIGHTLIFTERS
junk yard dog + burgener warm up daily!
1. clean and jerk: 60%x2+2, 65%x2+1, 70%x1+2, 75%x1+1, 80%x1+1, 85%x1+1
2. clean pulls: 95%x2, 100%x2x2 (maintain proper position and stay back.)
3. good mornings: 4 x 4 stay back. light load.
4. toes to bar: 50
5. chins ups: 50
CROSSFITTERS
Warm Up: 100x single unders, 30x air squats, 50x double unders, 30x push ups.
W.O.D.: Complete the following for time...
100x double unders
75x Wall ball
50x Push press (95#/65#)
25x Overhead squat (95#/65#)
*Kicker: Every time you have to break/rest/have a missed rep during the prescribed amount of reps per exercise, stop what you are doing and perform a 5x burpee penalty.
Extra Credit: 5x 1,000 row. 1:1 rest to work ratio. For example, if it takes you 3:30 to row 1,000m, rest for 3:30 before attempting the next round.
Durability: Stretch, ice bath.
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