01/24/14

Main – CrossFit

Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch
Instead of snatch use Clean warm up and do 3 rounds of 5 reps at each station

A: Squat Clean (1RM (10-8-5-3-1…1…1))

B1: Clean and Jerk (4×3)

B2: Back Squat (4×3)

C: 12 Min AMRAP (01/24/14) (AMRAP – Rounds and Reps)

50 Wall Balls (20/14)
25 Deadlift Rx: (185/125) INT: (155/105) Scaled: (135/95)
10 MU (10 pull ups/10 ring dips)