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Thursday 3/23/2017

22
Mar

Thursday 3/23/2017

Burg CrossFit – CrossFit

Warm-up

5 rounds jog and move (No Measure)

5 rounds

*As a group*

Down and back gym length (100ft)

+ 50 jumping jacks

Down and back gym length

+ 20 burpees

Down and back gym length

+ 15 Samson stretch (per side)

Down and back gym length

+ 10 inch worms

Down and back gym length

+ 10 spider lunge and reach (per side)

Skill

Muscle Snatch

Aim for a minimum of 5 sets. Build to a HSOD

10 mins

Power Snatch

Aim for a minimum of 5 sets to build to HSOD

15 mins to complete

Metcon

Ladder HangS,K2E,Burp (AMRAP – Rounds and Reps)

10 min AMRAP Ladder

2 Hang Snatch 95/65

2 Knees to Elbows

2 Burpees

Increase by 2 reps on all movements each round

4 Hang Snatch 95/65

4 Knees to Elbows

4 Burpees

6 HS 95/65

6 K2E

6 Burpees

etc.

Intermediate

2 Hang Snatch 65/45

2 Knees Tucks

2 Burpees

Increase by 2 reps on all movements each round

4 Hang Snatch 65/45

4 Knees Tucks

4 Burpees

6 HS 95/65

6 Knee Tucks

6 Burpees

etc.

Beginner

2 Hang Snatch 45/35

2 Abmat Sit Ups

2 Burpees to Box

Increase by 2 reps on all movements each round

4 Hang Snatch 45/35

4 Abmat Sit Ups

4 Burpees to Box

6 HS 95/65

6 Abmat Sit Ups

6 Burpees to Box

etc.