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| OLD SCHOOL COACH!! one of the best of all time! fr. bhb lange. |
wednesday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. 2 pos clean + jerk on the last rep from the floor. work up to 70%x2+1, 75%x2+1x2, 80%x2+1x2
2. clean pulls while standing on a 2" block: 85%x3, 90%x3
3. clean deadlift while standing on a 2" block. on last rep decend while taking 10 sec. : 95%x3, 100%x3
4. weighted sit ups x 100
CrossFitters
Warm Up: 3 rounds - Run 200m, 10x overhead squat (45#), 10x push up, 10x air squat, stretch or dynamic movements of your choice.
Work Capacity: Complete 21-15-9 reps of the following...
Overhead squat (50kg/40kg)
Burpee box jumps (24in/20in)
Endurance: Sprint 1 mile, rest 3-5, sprint 1 mile.
Core: 1x max plank hold
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