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tuesday: each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. fs: work up to 82% x 3 reps x 10 sets. rest no more than 2 min between sets.
2. bs: work up to 70% x 3 x 3 sets.
3. chin ups x 25 total
4. toes to bar x 50 total reps
CrossFitters
Warm Up: Row 500m, then junk yard dog + Burgener warm up (snatch grip) + snatch skill transfer exercises + 3 position snatch (3 reps from all 3 positions).
Strength: Snatch - Work up to a max single for the day, then back it down to 90% and perform 1 rep every 60 seconds for 5 sets. If you miss any of the 5 singles at 90%, perform a 50 burpee penalty and the end of the workout.
Work Capacity: "Nicole" Complete 5 rounds for time of the following...
Run 400m
Max rep pull ups
Core: 50x sit ups, 50x leg levers
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