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thursday:
OLYMPIC WEIGHTLIFTERS
1. back squat: work up to 75%x3, 80%x2, 85%x1, 80%x3, 85%x2, 90%x1,
2. front sqt: work up to 70%x3x3
3. sit ups x 100.
4. chins: 25
CROSSFITTERS
Warm Up: 3 Rounds (45#/45#/65#): Run 200m, 5x Front squat, 5x push press, 5x thruster, 5x pull up, stretch or dynamic movement of your choice.
W.O.D.: "Fran". Complete 21-15-9 reps of the following...
Thruster (95#/65#)
Pull up
Extra Credit: Tabata Aerodyne.
*Note: If you do not have access to an Aerodyne, substitute with a Tabata row.
Durability: 1x max distance farmers carry (55# DB/35# DB). Max push ups in 2 min, rest 2 min, max sit ups in 2 min.
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