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| focus before you lift!! |
wednesday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. front squats: heavy single no more than 10 total reps (can be less reps)
2.. snatch: work up to 80%x1x5
3. front squat: heavy single, no more than 5 total reps (can be less reps)
4. . cln and jerk: work up to 80%x1x5
5. front squat: heavy single, no more than 3 total reps (can be less reps)
6. sit ups x 100 using ab mat!
CrossFitters
Long Slow Distance (LSD) WOD
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.
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