|i love my ride!!|
rest day. heading to crossfit ranier today for a oly course!!!
Warm Up: Run 400m, then 3 rounds - Jump rope for 1 min, Burgener warm up with jerk skill transfer exercises. Next, warm up to a 155#/115# clean and jerk.
* For the Burgener warm up and skill transfer exercises, start off with the bar, and increase 10 pounds each round.
Work Capacity: Complete as many rounds as possible in 12 minutes of the following...
50x double unders
5x clean and jerk (155#/115#)
Endurance: 15 rounds - 30 sec max distance row, 30 seconds rest
Core: 3 rounds - 10x WTD hanging leg raise (10#/8#), 10x Reverse hypers (4/2 45# plates)