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thursday:
1. snatch: work up to 80%x1x5
2. clean and jerk: work up to 80%x1x5
3. sit ups x 100
4. chin ups x 25
CrossFitters
Warm Up: Run 800m (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 work up to 84% of your 1 RM back squat.
Strength: Back squat - 10 sets x 2 reps @ 84% 1 RM
Work Capacity: Complete 3 rounds of the following...
5x back squat (125kg/90kg/scale if needed)
250m row (This is a all out sprint)
30 seconds rest
Rest 3-5 minutes, then...
Complete 5 rounds of the following...
1x rope climb (20ft)
200m sprint
Rest is walk back to the rope
Core: 3 rounds: 15x weighted sit ups (45#/25#), 10x Reverse hypers (AHAP)
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