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| FATERH OF AMERICAN WEIGHTLIFTING |
wednesday: since this is a short week we will begin the last 4 wk cycle next monday.
start each workout with the junk yard dog warm up and the burgener warm up.
:
1. snatch: work up to 60%x1x5 on the minute. that is 1 rep on the minute for 5 min. then 70%x1x5 on the minute. then 75%x1x5 on the minute. then take as much time as you need in between sets. 80%x1, 85%x1, 88%x1, 80%x1, 85%x1, 88%x1.
2. cln and jerk: work up to 75%x1
3. fs: heavy single
4. good mornings: light 3 sets x 3-5 reps
5. sit ups: 100 weighted sit ups.
CrossFitters
Long Slow Distance (LSD) WOD
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.
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