Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm-up Ring hold, kang, inch (No Measure)
20 Calories on the Rower
20 second Ring support hold
10 Kang Squats
Box squat (Heavy set of 3)
7min to warm-up to 80% of 1RM Back Squat
Every 2 minutes for 14 minutes 3 reps
Build to a Heavy set of 3
DO NOT BAIL
For heavy lifts, require spotter on each side to help bar back into rack.
Set box height to allow the athlete to squat just above parallel, set feet slightly wider stance than traditional squat and initiate with more aggressive hip back motion
30 Clean and Jerks, 135# / 95#
Cap: 5 minutes
This is designed to be a sprint. Pick a weight that you can keep attacking at the reps.
The goal is to complete all reps under the time cap, so scale accordingly