01/21/14

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
do 3 rounds of 5 reps of each!!

A: Squat Snatch (1RM (10-8-5-3-1…1…1))

This is 1 Rep Max. Make sure hip crease is below knee in a full squat position or it does not count!!!

B: EMOM 10 Min. (No Measure)

1 Muscle Up + 1 Ring Dip x2
or
3 Pull ups + 3 Ring Dips x2
NO BANDS…STRICT OR JUMPING ONLY!!!!

C: 01/21/2014 (Time)

100m Run (sandbag)
20 HSPU (done in 5’s)
100m Backwards Run
30 Box Jumps (done in 10’s)
100m Run (sandbag)
40 T2B (done in 10’s)
NO BANDS for HSPU…use a box on you knees or on your feet!!!!