thursday: concentrate on speed!! good mechanics!!! technique!!
|crossfit squamish, bc. legit!!|
1. SNATCH TECH: work up to 60%x2x5
2. cln+ JERK: work up to 60%x2+2x4
3. speed good mornings x 5reps x 3 sets add a bit of weight.
4. chins: 25
1) Muscle snatch - Work up to a max for the day
2) Deadlift (standing on a 2" plate or box) - 5 sets x 5 reps (Increase the weight each round)
3) Snatch Push press - 5 sets x 5 reps (Increase the weight each round)
1) Complete 7 rounds of:
1x rope climb, legless (15ft)
1) 3 rounds - 20x sledge hammer strikes, 20x standing Russian twist, 60x planks