Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm Up- Squat (No Measure)
3 Rounds for Quality
10 Air Squats
10 Walking Pistols
30 seconds Downward Dog
10 Samson Stretch
Back Squat (3@ 50%, 3@60%, 3@70%, 3@80%, 2@90%, ME @60%)
score is max reps @ 60% weight
Power Jerk (Take 10 minutes to warm up and build to a hso5)
Same as a push jerk but feet will land in a wider squat stance but hips stay above parallel.
Power Jerk Time Trial (Time)
3 Attempts to complete 12 Power Jerks as quickly and efficiently as possible. Keep the rib cage tucked and push your head through for each and every rep.
Rest 2 minutes between sets