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Boomsauce

8
Oct

Boomsauce

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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

Overhead Squat (6-4-2-6-4-2)

Boomsauce (Lurong) (AMRAP – Reps)

The athlete will have 15 min AMRAP. Each round the number of reps for each movement increases by 1 rep.

Level III (3) RX+

1 Squat Clean at 185 lbs/105

1 Muscle Up

2 Squat Cleans at 185 lbs/105

2 Muscle Ups

3 Squat Cleans at 185 lbs/105

3 Muscle Ups

4 Squat Cleans at 185 lbs/105

4 Muscle Ups

…and so on

Level II (2) RX

1 Squat Clean at 135 lbs/85

1 Pull Up

2 Squat Cleans at 135 lbs/85

2 Pull Ups

3 Squat Cleans at 135 lbs/85

3 Pull Ups

4 Squat Cleans at 135 lbs/85

4 Pull Ups

…and so on

Level I (1) (Scaled)

1 Squat Clean at 55 lbs/35

1 Jumping Pull Up

2 Squat Cleans at 55 lbs/35

2 Jumping Pull Ups

3 Squat Cleans at 55 lbs/35

3 Jumping Pull Ups

4 Squat Cleans at 55 lbs/35

4 Jumping Pull Ups

…and so on

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