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| mobility work |
thursday:
OLYMPIC WEIGHTLIFTERS
1. back squat: work up to 78%x3, 83%x2, 88%x1, 83%x3, 88%x2, 93%x1,
2. front sqt: work up to 70%x3x3
3. sit ups x 100.
4. chins: 25
CROSSFITTERS
Warm Up: Row 500m, Burgener Warm up (snatch grip) + skill transfer exercises + junk yard dog.
Strength: Work up to 1 RM Power snatch + 3 Overhead squat. Then back it down to 90% and perform 5 singles of 1 + 3.
W.O.D.: Complete 3 rounds for time...
100 double unders
10x pistols (each leg)
Run 400m
25m handstand walk
Durability: 3 Rounds: 10x toes to bar, 60 sec farmers carry (AHAP), 10x russian twist, 10x WTD back extensions.
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