Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm-up (No Measure)
400 meter run
With A Barbell
10 Good Mornings
10 Push Jerks
10 Back Squats
10 Front Squats
Sots Press (4×4)
This is a strict press in the bottom of the snatch position.
Work on stability and keeping your heels on the ground.
Snatch Push Press + OHS with 2 Sec Pause (4×4)
Snatch Push Press + Overhead Squat with 2 Sec Pause x 4 reps
Perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps
5 Minute Heavy DBall Hold (1×1)
Accumulate 5 minutes with a heavy Dball. Hold in the front position.