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Crossfit 5/16/2017

15
May

Crossfit 5/16/2017

Burg CrossFit – CrossFit

Warm-up

Hollow Rocks Warm Up (No Measure)

2 rounds not for time

20: seconds of hollow rocks or hollow position hold

10 chin ups (Supinated Pull Ups)

20 reverse lunges

Skill

Deadlift

20 min EOMOM

7 Dead Start Deadlifts (drop from the top, reset and go again)

Mins 0 & 2: 50% of 1rm

Mins 4 & 6: 60% of 1rm

Mins 8 & 10: 70% of 1rm

Mins 12 & 14: 75% of 1rm

Mins 16 & 18: 80% of 1rm

Metcon

2017 Regional Individual Event 1 (Time)

Buy In:

1200m Run

Then:

12 Rounds for Time

4 Strict HSPU

8 Chest 2 Bar

12 Air Squats

Rx+ with 20# Vest

Intermediate

Kipping HSPU

Pull Ups

Beginner

Seated DB Press 25/15

Ring Rows