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| i love my flag |
tuesday:
OLYMPIC WEIGHTLIFTERS
1. front squat: work up to a heavy single. 90%x1x3, 85%x3x3
2. bs: work up to 70%x3, 75%x3, 80%x3x3
3. chins: 50 reps
CROSSFITTERS
Warm Up: Work up to 1 RM muscle snatch
Strength: Work up to 1 RM snatch, then back it down to 95% for 2 singles, then 90% for 2 doubles.
W.O.D.: Complete 50-40-30-20-10 reps of the following...
Double unders
Ball slams (25#/15#)
sit ups
Durability: 3x10 Romanian deadlift (medium weight)
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