 |
| ALWAYS USE THE HOOK GRIP WHEN SNATCHING AND CLEANING!! |
sunday:
OLYMPIC WEIGHTLIFTERS
have a great rest day!!
CROSSFITTERS
Warm Up: Row 500m, the junk yard dog, then burgener warm up (clean grip)
Strength: Work up to a 1 RM clean and jerk, then back it down 5% and do 3 singles, then down 10% and do 1x double.
W.O.D.: Complete 30-20-10 reps of the following...
Hand stand push ups
Weighted pull ups (25#/15#)
Row (Calories)
Durability: 50x evil wheels, 30x good mornings (light)
|
