CrossFit – Mon, Jan 22
Warm Up – Monday
Burgener Warm Up Clean
Clean and Jerk (Every Minute (10:00)
5 Power Clean and Push Jerks (+5lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)
5 Power Clean and Push Jerks (+5lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)
Metcon Monday (Time)
15:00 AMRAP
50ft Overhead Dumbbell Walking Lunge (50/35) (right arm)
15 Toes to Bar
50ft Overhead Dumbbell Walking Lunge (50/35) (left arm)
15 Burpee over Dumbbell
15 Dumbbell Snatch (50/35)
* Scoring: every 5 feet of the lunge = 1 rep
(KG conv: 22.5/15 DB)
Monday Optional Extra
Run “Aerobic” (aka Long) Workouts
1000m Progressive Run
-Rest 2 Min-
6x (200m Fast Pace, 100m Easy Pace)
-Rest 2 Min-
1000m Progressive Run
Total: 4100m