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saturday: burgener warm up+burgener warm up+ skill transfer exercises -snatch+ 3 pos snatch 3 reps at each position. every workout!!
1. snatch: work up to 80%x1, 85%x1,80%x1, 85%x1x2
2. cln and jerk: same as snatch
3. fs: 80%x2x2, 85%x1,1,1, 90%x1, 85%x2, 80%x3.
4. good mornings: 3 x 5 (medium weight) stay back. angle of back is about 45 degrees.
5. abs: ab matt sit ups x 25 use weight behind head. 2 sets.
CROSSFITTERS
REST DAY
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