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| teaching footwork at a crossfit olympic course |
thursday:
1. snatch: 3 snatches from the floor, then 2 snatch pulls. this ='s 5 reps. work up to 75%x3 snatches then add 2 snatch pulls. 3+2. do this for 2 sets. then work up to 80%x3+2 x 3 sets.
2. pwr clean + hang clean + clean=3 reps. work up to 70%x3 x 2 sets. 75%x3x3
3. back sqt. work up to 75%x6x5 sets.
4. box jumps: 15 total
5. chin ups: 30 total.
CROSSFITTERS
Warm up: Row 500m, then dynamic movements and stretches of your choice. Then work up to 70% of your 1 RM deadlift.
Strength: 3x3 deadlift. 3 reps @ 70% 1 RM, 3 reps @ 80% 1 RM, 3+ reps @ 90% 1 RM.
Work capacity: complete the following for time...
2,000m row
100x ball slams (use the heaviest ball you have)
Core: 3 rounds: 10x wtd leg levers, 10x wtd back extensions.
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