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| bars and more bars |
monday: EVERY WORKOUT: JUNK YARD DOG, BURGENER WARM UP, SKILL TRANSFER EXERCISES.
1. 3 POS SNATCH: 65% x 3, 3, 70% x 3, 3, 3
2. sn pp: 85%x3,3. 90%x3,3,3
3. back squat: 85%x3x5
4. clean shrugs: 125% 5 x 5
5. back ext: 3 x 10
6. toes to bar: 2 x 10
7. chins: 20
CROSSFITTERS
Warm up: run 400m, dynamic movements, then junk yard dog.
Strength: 3x5 back squat. 5 reps @ 65% 1 rm, 5 reps @ 75% 1 rm, 5+ reps @ 85% 1 rm.
Work capacity: complete as many rounds as possible in 15 minutes of the following...
3x power clean (80kg/60kg)
1x rope climb
200m sprint
Core: 50x GHD sit ups, 30x reverse hypers (ahap)
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