|crossfit shogun olympic trainers course|
junk yard dog warm up
burgener warm up + skill transfer exercises daily!!
1. clean and jerk: work up to (80%x1, 85%x1, 90%x1)2
2. snatch: work up to 80%x1x3
3. fs: work up to a heavy single
4. good mornings: stay back. 3 x 5 med weight.
Warm Up: 4 Rounds: Run 200m, 5x burpee, 10x sit up, stretch of your choice.
W.O.D.: Complete the following for time...
100x Burpee box jump (24in/20in)
*Note at the top of every minute, stop what you are doing and perform 5x pull up.
Extra Credit: 8x 25m Prowler push (4x45# plates/2x45# plates)
Durability: 1x max plank hold