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1/7/2015

7
Jan

1/7/2015

Main – CrossFit

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Clean Pull (15-12-10-8-5)

Paranormal (AMRAP – Reps)

This couplet of Thrusters and Double/Single Unders will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds within the 3 minute block, you will get another 3 minutes of Thrusters and Double/Single Unders (depending on level).

Block 1

9 Thrusters

27 Double/Single Unders

Block 2

11 Thrusters

33 Double/Single Unders

Block 3

13 Thrusters

39 Double/Single Unders

Block 4

15 Thrusters

45 Double/Single Unders

Block 5

17 Thrusters

51 Double/Single Unders

Block 6

19 Thrusters

57 Double Unders/Single Unders

Level III (3)

Thrusters- 95lbs/75

Double Unders

Level II (2)

Thrusters- 75lbs/55

Double Unders

Level I (1)

Thrusters- 55lbs/35

Single Unders

RX Level II

RX+ Level III

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