tuesday: junk yard dog+burgener warm up + skill transfer exercises.
|crossfit reebok 1|
1. front squat: 10 sets x 3 reps at 65%
2.one and 1/4 back squat: 5 sets x 3 reps at 65%
3. abs: your choice 100 reps!
Warm Up: Myofascial release. Then range of motion drills and mobility exercises. Next, perform a 30 minute trail run.
Strength: Cleans - 3 sets x 3 reps @ 75%-85%. If you are feeling good, then perform your last set at 85%, but if you are beat up, then stay at 75% for all 3 sets.
Work Capacity: Complete as many rounds as possible in 12 minutes of:
10x pull ups
15x hang power snatch (75#/55#)
20x push ups
Core: 100x sit ups