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Tuesday 3/28/2107

27
Mar

Tuesday 3/28/2107

Burg CrossFit – CrossFit

Warm-up

20s warmup (No Measure)

2 rounds

20 second downward dog

20 push ups

20 spiderman push ups

20 airsquats

20 windmills

Skill

Squat Clean Ladder (Time)

For Time

10 reps @ 55% or 95/65

8 reps @ 65% or 115/75

6 reps @ 75% or 135/85

4 reps @ 80% or 155/95

2 reps @ 85% or 175/105

14 min Cap

If you know your percentages, go off those. If you are unsure use the weight as a reference

Scaled

10 reps @ 55% or 65/45

8 reps @ 65% or 75/55

6 reps @ 75% or 85/65

4 reps @ 80% or 95/75

2 reps @ 85% or 105/85

Metcon

7AMRAP DBP,Pull (AMRAP – Rounds and Reps)

7 minute Amrap

10 DB Push Presses 50/35

10 Pull Ups

Intermediate

10 DB Push Presses 35/20

10 Jumping Pull Ups

Scaled

10 DB Push Presses 20/10

10 Ring Rows

Rest 2 minutes, Then:

7AMRAP KBS,JAS (AMRAP – Rounds and Reps)

7 minute Amrap

10 KB Swings 53/35

10 Jumping Air Squats

Intermediate

10 KB Swings 35/26

10 Jumping Air Squats

Scaled

10 KB Swings 26/18

10 Air Squats