Posted: 28th August 2013 by jruffing27 in Uncategorized
Comments Off on 08/28/2013

Main – CrossFit

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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


Squat Clean (3,3,2,2,1,1,1…)

Time cap of 15 minutes. Increase weight each set until you reach heavy singles. Try to set a new 1RM. You may do as many sets of one as you want, within the time limit.


Metcon (Time)

10 rounds
1 squat clean with at least 80% of heaviest single
5 chest-to-bar pull-ups
5 box jumps 30″/24″


Hip Extensions/ ring rows (No Measure)

3 rounds
10 Hip Extension
10 Ring rows

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