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| M=MOTHES, A=AGAINST, M=MAKING, B=BINGO, A=ARMS. this is a mamba lady in hawaii north shore of oahu! |
thursday:
1. snatch: work up to 85%x2x3
2. clean and jerk: work up to 85%x1x3
3 front squat: work up to 85%x2x3 sets.
CrossFitters
Warm Up: 3 rounds (45#-65#) – 3x deadlift, 3x hang power clean, 3x front squat, 6x push ups.
Strength: Work up to a 1 RM clean. Then, 10 rounds, every 60 seconds, perform the following @ 70% 1 RM clean…
• 1x power clean
• 1x clean
Work Capacity: Complete the following for time…
• 150x sledge strikes
• 100x push ups
• *Any time you break either of the exercises, add 10 more reps to the total.
Core: 3 rounds – 20x GHD sit ups, 10x good mornings (45#).
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