06/23/2014

Posted: 23rd June 2014 by jruffing27 in Uncategorized
Comments Off on 06/23/2014

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

Hang Clean (20 minutes to work up to 3 rep max)

Metcon (Time)

5 Rounds For time:

10 hang cleans 135/95
10 Knee to elbows

Rx + is 185/125
Toe to bars

15 minute time cap

(No Measure)

BUY OUT:

30 supermans
30 back extensions
30 prone press ups

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