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| outstanding |
monday:
junk yard dog warm up + burgener warm up + skill transfer exercises -snatch
1. snatch: work up to 70%x1, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1
2. cln and jerk: work up to 70%x1x3
3. good morning-practice staying back. light weight x 4 reps x 3 sets.
4. abs: 100 weighted sets
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Crossfitters
Warm up: work up to 70% clean + front squat
W.O.D.: Complete the following for time...
Row 1,000m
30x ring dips
20x clean (80 kg/60kg)
10x bar muscle up
Extra credit: 5k run
Durability: 3 rounds: 10x wtd leg levers, 45 sec elevated plank, 10x Russian twist, 10x back extension.
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