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| working the footwork on jerk. |
wednesday: junk yard dog warm up + burgener warm up + skill transfer exercises for snatch + 3 pos snatch. 3 reps at each position--high hang, mid thigh, floor.
1. clean and jerk: (80%x1, 85%x1, 90%x1)2
2. clean dead-lift off 2" block: 100%x2, 105%x2
3. push press: 5, 4, 3, 2, 1.
4. box jumps: 15 total
CROSSFITTERS
Warm Up: Run 400m, then 3 rounds of barbell complex. Increase the weight each round.
*Barbell complex = 5x deadlift, 5x hang power clean, 5x front squat, 5x push press, 5x push up, stretch of your choice.
Work Capacity: Complete as many rounds as possible in 15 minutes of the following...
10x Deadlift (225#/185#)
10x ring dips
10x burpee
Endurance: 2x800m sprint (Rest 3-5 minutes between efforts).
Core: 1x max plank hold, 1x max wall sit hold
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