Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm Up 100 dubs and squat (No Measure)
100 double unders
20 walking lunges
20 push ups
10 hip circles
30 seconds bottom of a squat
Spend 3 minutes max with Double Under practice.
Bulgarian Split Squats (5×12 (each side))
Use DBs in the hang position.
Focus on a big chest and that the front knee stays behind your toes (squatting straight up and down not forward).
Sorry for the late change. Moving the rig at OG is still in progress so we needed to change things up a bit!
21-15-10 DBSnatch Vup MM (Time)
Alt. DB Snatches 35/20
Man Makers 35/20
A Man Maker is a double dB burpee, with a renegade row on each arm into a cluster (squat clean thruster)
DB Squat Snatch
DB Snatch 20/15
DB Snatch 15/5
L-Sit (Accumulate 7 minutes of L-Sit Hold)
Acceptable L-sit Hold
1. From Hang
2. From Rings in Press Position
3. Seated on Ground with hands at knees (shoulders in front or inline of the hips)(no leaning back)
You can do this all in one day or break it up over the week to smaller increments.