monday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
|WALL OF HONOR AT CROSSFIT NWA!|
1. front squat: heavy single
2. snatch: work up to 80%x1x5
3. clean and jerk: same as snatch.
4. front squat: work up to a heavy single
5. sit ups x 100.
Warm Up: Run 400m and/or ROD drills, then junk yard dog. Next complete the Burgener warm up (snatch grip) + skill transfer exercises.
Work Capacity: Complete 5 rounds for time of the following...
5x snatch (135#)
15m handstand walk
1x suicide sprint (start line - 5m -10m)
Endurance: Sprint 800m, sprint 400m, sprint 200m, sprint 100.
*1 to 1 work to rest ratio between each of the sprints
Core: 50x GHD sits ups, 30x back extensions (45#/25#)