Posted: 30th April 2014 by jruffing27 in Uncategorized
Comments Off on 4/30/2014

Main – CrossFit

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Burgener Clean Warm-Up (No Measure)

1. Down and Finish- Speed through the middle
2. Elbows High and Outside- Keep the Bar Close
3. Muscle Clean- Turnover
4. Front Squat Lands- 2″, 4″, 6″ – Footwork
5. Front Squat Drop- Bottom Out, Footwork
6. Hang Squat Clean

Squat Clean and Jerk (5×1, warm up with bar and slowly ramp up)

Metcon (Time)

5 Rounds for time:
5- 95/65 pound clean and jerk
5 bar over burpees

with time running, Load up bar to 135/95

5 rounds for time:
135/95 pound clean and jerk
5 bar over burpees

Buy out:

(No Measure)

25 prone press ups
25 super mans
25 back extensions

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