12/23/2014

Posted: 23rd December 2014 by jruffing27 in Uncategorized
Comments Off on 12/23/2014

Main – CrossFit

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Warm-up

(No Measure)

5 minute jog around rig with push-ups, sit-ups, lunges, squats, burpees mixed in.

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

Weightlifting

Power Clean (15 minutes to find a 3RM )

Metcon

250 m Row (Time)

Buy-Out

(No Measure)

5 minute squat hold

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