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| checking and learning the footwork for the jerk. |
thursday: 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. pwr sn+ohs: 55%x3+3, 2+2. 80%x1+3, 82%x1+2x3 (take off best pwr snatch)
2. fs+jerk: take % off jerk. 55%x2+2, 75%x3+1x2, 80%x3+1x2, 85%x2+1.
3. box jumps x 10 total
4. chin ups: 35 total
CROSSFITTERS
Warm Up: Row 500m, then dynamic warm up. Next, work up to a max clean and jerk for the day.
Strength: 10 rounds - Every 60 seconds, perform 1x clean and jerk @ 80% 1 RM for the day.
Work Capacity: "Manion" Complete 7 rounds for time of the following...
Run 400m
29x Back squat (135#/95#)
Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x WTD back extensions (45#/25#)
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