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| level 1 course!! |
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. 2 pos cln: work up to 70%x2, 75%x2, 80%x2, 83%x2, 85%x2
2. rack jerks behind neck: work up to a heavy single
3. cln pulls standing on a 2" block: 100%x3x2
4. cln deadlifts: 100%+10kg 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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