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| the ax throw at crossfit twente in amsterdam! |
thursday:
OLYMPIC WEIGHTLIFTERS
1. back squat: work up to a heavy single then -5% x 1, -10% x 1, -15%x2x3
2. front sqt: work up to 70%x3x3
3. glute ham sit ups x 50 total reps
4. chins: 25
CROSSFITTERS
Warm Up: Row 500m, then junk yard dog, then Burgener warm up.
W.O.D.: "Isabel" and "Grace"
Complete the following as fast as possible...30x Snatch (135#/95#) then 30x Clean and jerk (135#/95#)
Extra Credit: 1x800m sprint. This is to be performed all out (I.E.: You should puke after you are finished)
Durability: 3 Rounds: 10x WTD sit ups (45#), 60 sec plank, 10x russian twist (25#/15#), 10x Good morning (light).
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