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| check out different bar paths for different athletes. |
wednesday:
1. in the hole front squats. no more than 10 reps total to get to a heavy single.
2. snatch: work up to 85% x 1 x 5 sets.
3. clean and jerk: work up to 85% x 1+1x5 sets.
4. back squats: heavy single. no more than 6 reps total
5. sit ups x 100
CrossFitters
Warm Up: Row 500m (sprint last 100m) then range of motion drills/speed and agility/stretches and dynamic movements of your choice. Next, perform the junk yard dog, then Burgener warm up.
Strength:
Snatch - Work up to a max for the day.
Rest 5 minutes
Clean and jerk - Work up to a max for the day.
Then, Long Slow Distance
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.
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