monday: junk yard dog + burgener warm up + skill transfer exercises, including 3 pos snatch 3 reps at each position.
|favorite reebok shoe|
1. snatch: work up to 100%x1x3
2. cln and jerk: work up to 100%x1
3. fs: work up to heavy fs x 1 x 5 sets.
4. sit ups x 100
CrossFitters (Deload week)
Warm Up: Row 5 minutes, then range of motion drills. Next, work up to a max for the day front squat.
Work Capacity: Complete 3 rounds of the following...
20x wallball (20#/12#)
20x pull ups
20x back squat (135#/95#)
20x calories on the rower
20x GHD sit ups
1 minute rest
Core: 30x good mornings (45# and break up as needed)