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| north of yellowstone!! |
wednesday: each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. 3 pos cln: work up to 70%x3, 75%x3, 80%x3, 83%x3, 75%x3
2. rack jerks behind neck: work up to a heavy single
3. cln pulls: 100%x3x2
4. cln deadlifts: 100%+5kg x 3 x 2
5. good mornings: stay back. 4 x 5 sets.
6. ab mat sit ups x 100 reps.
7. chin ups x 25
CrossFitters
Long Slow Distance (LSD) WOD
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.
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