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monday:
1. pwr snatch+ hang snatch+ snatch: this ='s 3 reps. work up to 70%x3, 75%x3x3, 70%x3
2. snatch balance: work up to 75%x3x2, 80%x3x3
3. back sqt: work up to 80%x5x5 (omg!)
4. clean shrugs: work up to 100% x 5, 110%x5, 120%x5
5. good mornings: 3 x 5 reps you decide the weight.
6. chin ups: 30 total
7. sit ups x 100
CROSSFITTERS
Warm Up: Row 500m, then dynamic movements of your choice. Next, warm up to 70% of your 1RM back squat.
Strength: Back squat. 3 reps @ 70% 1 RM, 3 reps @ 80% 1 RM, 3+ reps @ 90% 1 RM.
*Last set is a burn out set.
Work Capacity: 10 rounds for time of the following...
3x Snatch (60kg/40kg)
6x Box jump (30in/24in)
100m sprint
30 seconds rest
Core: 50x GHD sit ups, 30x Reverse hypers (AHAP)
*Break up into sets as needed
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