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Monday 2/27/2017

26
Feb

Monday 2/27/2017

Burg CrossFit – CrossFit

Warm-up

WARMUP deadbugs/mountain climbers/ v-ups (No Measure)

2 Rounds

30 Dead bugs

20 mountain climbers (1,2,3..)

10 v-ups

Skill

3 Position Clean (Weight)

From the floor

below the knee

hang clean

Focus on hip extension and fast transition as you progress through the positions

Metcon

5rft HC, HSPU, DU (Time)

5 Rounds for Time

6 Hang Cleans 135/95

12 HSPU

50 Double Unders

Rx+

Deficit Handstand PUs (3-45s/2-45s each side)

UB DU

Intermediate

HC 95/65

HSPU 1 mat no plates

25 DUs

Beginner

HC 65/45

Seated Plate Press 45/25 (L-sit on ground)

100 Single Unders