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| 10 principles of physical fitness! |
saturday:
OLYMPIC WEIGHTLIFTERS
1. snatch: work up to a heavy single
2. cln and jerk: work up to a heavy single
3. fs: work up to a heavy single
CROSSFITTERS
Warm Up: Row 500m, then 5 rounds of 5x pull ups, 10x push ups, 15x air squats, then Burgener warm up (snatch grip)
W.O.D.: 5 Rounds for time...
10x power snatch (50kg/35kg)
15x pull ups
20x DB thruster (35#/25#)
Extra Credit: 5x 100m sprints. 60 sec rest between each sprint
Durability: 3 Rounds: 10x GHD sit ups, 60 sec farmers carry (AHAP), 10x Russian twist, 10x Reverse hypers (AHAP)
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