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| getting ready to drive up |
thursday: junk yard dog, burgener warm up, skill transfer sn.
1. snatch: work up to 85%x3, 3. 90%x2,2
2. clean + hang clean: 80%x2, 2. 85%x2, 2, 2.
3. in the hole fs: take from bottom: work up to 75%x3, 80%x3, 85%x3, 3, 3, 3.
4. sn pulls+eccentric lowering of the bar 1" above ground before repeating rep. : 100% x 2, 2. same as tuesday....bring up explode but eccentrically let the bar down to 1" from ground and repeat. add 10 kg x 2, 2, 2.
5. chins: 25 total
CROSSFITTERS
Warm Up: Row 500m, then dynamic movements and mobility stretches. Then, junk yard dog.
Strength: Deadlift - Work up to a new 1 RM.
Work Capacity: Complete 10,9,8,7,6,5,4,3,2,1 reps of...
Overhead squat (60kg/40kg)
Box jump (30in/24in)
Pull up
Core: 50x Evil Wheel
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