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| push and sweep! 2 variations |
monday: week 11 of cycle.
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. 2 pos snatch: work up to 75%x2, 80%x2, 83%x2x2, 75%x2
2. sn pulls: 100%x3x2
3. sn deadlifts: 100%+5kg x 3 x 2
4. sn pp: 5, 5, 5, 5
5. good mornings: stay back. 4 x 5 sets.
6. ab mat sit ups x 100 reps.
7. chin ups x 25
CrossFitters
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 70% of your 1 RM back squat.
Strength: Back squat - 10 sets x 5 reps @ 70% 1 RM.
Work Capacity: 10 rounds, every 60 seconds perform the following...
2x Snatch @ 70% 1 RM
1x Burpee
*Each minute, add 1 burpee. So, round 10 will be 2x snatch + 10x burpees.
Core: 3 rounds - 20x GHD sit ups, 10x Reverse hypers (AHAP)
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