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| make my day! |
tuesday: junk yard dog, burgener warm up, skill transfer exercises snatch
1. cleans: work up to 70% x 3 x 2, 75%x3x3
2. pj_+jerk off rack: work up to 80%x2x2, 85%x2x3
3. clean pulls: 100% x 3, 110% x 3 x 3
4. good mornings: 5 x 5 use light to medium weight. stay back!
5. abs: your choice.
CROSSFITTERS
Warm Up: Row 500m, then dynamic movements of your choice. Next, warm up to 70% of your 1RM power clean.
Strength: Power clean. 3 reps @ 70% 1 RM, 3 reps @ 80% 1 RM, 3+ reps @ 90% 1 RM.
*Last set is a burn out set.
Work Capacity: "Death by thruster" @ 50kg/40kg
On the first minute, perform 1 thruster
On the second minute, perform 2 thrusters
On the third minute, perform 3 thrusters
Keep adding 1 rep each minute until you are unable to perform the prescribed number of reps for the allotted time.
Core: 50x WTD sit ups (45#/25#), 30x Good mornings (Heavy)
*Break up into sets as needed
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