Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Barbell WU clean ohs (No Measure)
20/15 calories bike
2RNFT with a barbell
5 Power Cleans
5 Front Squats
5 Push Press
5 Overhead squats
perform 10 Squats with a 5 second pause at the bottom with feet and knees together.
If unable to perform without falling over, hold a KB in front or place heels on a plate.
Clean and Jerk (1 Slow Pull squat clean, 1 squat clean, 2 Jerks)
8 minutes to build up to 80% of your 1RM clean and Jerk
then E2MOM for 8 minutes, perform 1 complex of
1 Slow Pull Squat Clean
1 Squat Clean
Reset bar on floor in between cleans
For the slow pull clean, perform the first pull (ground to mid thigh) at half speed then full speed from mid thigh to remainder of the lift.
Cap: 13 minutes
Int: 95/65, 2:1 Ring Dips
Beg: 65/45 Power Snatch
Assisted Ring dips or Ring Push-ups