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| i love my flag! |
tuesday: junk yard dog warm up + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position. this is completed ever day!!
1. power snatch: work up to 80%x2x5 sets 70%x2 (use best pwr snatch to take % off of)
2. power clean +jerk: work up to 82%x1x5 sets, 73%x2 (use best pwr clean to take % off of.)
3. fs: work up to 95%x1, 85%x2
CrossFitters
Warm Up: Row 500m (sprint last 100m), then range of motion drills. Next, perform the junk yard dog, then work up to 86% of your 1 RM push press.
Strength: Push press - 10 sets x 2 reps @ 86% 1 RM
Work Capacity: Complete 5 rounds of the following...
5x deadlift
5x clean
5x front squat
5x jerk
60 seconds rest
*Work up to a max load
Rest 5 minutes, then...
10 rounds: 30 second max calorie aerodyne, 30 seconds rest
*If you do not have access to an aerodyne, substitute with rowing or running.
Core: 50x weighted sit ups (45#/25#).
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