THURSDAY: JUNK YARD DOG + BURGENER WARM UP.
1. clean and jerk: work up to a heavy single!! back off to 90%X1, 85%X1, 80%X1 WORK SPEED AND DRIVE THRU!
rest 20 minutes.
2. front sqt: you should still be warm. work up to a heavy single.
rest 10 minutes
3. snatch tech: 20 minutes. work only tech. position, finish, strong overhead... light weight. sets of 2 or 3 even all from the ground and all with precision.
4. chins: 25 total
5. good mornings x 5 reps x 3 sets. back goes to the same angle as when one is pulling!
6. evil wheel... 3 x 15
CrossFitters (Last week of this 20 week program!)
Warm Up: Row 500m and sprint the last 100m. Then range of motion drills. Next, perform the junk yard dog, then work up to 98% of your 1 RM push press.
Strength: Push press - 10 sets x 1 reps @ 98% 1 RM
Work Capacity: Complete the following for time:
30x pull ups
30x toes to bar
Core: 3 rounds - 20x seated Russian twist (25#/15#), 5x Romanian deadlift (100% clean)