CrossFit – Thu, Sep 14
Warm up – Thursday
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean)
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
Clean and Jerk (10 sets: 1 Squat Clean + 1 Push Jerk (start at 65% and build, no higher than 90%)
* Complete 1 set every 1:15 *)
* Complete 1 set every 1:15 *)
Metcon – Thursday (Time)
21/16 Calorie Assault Bike (or 16/14 Echo)
21 Thrusters (75/55)
18/14 Calorie Assault Bike (or 14/12 Echo)
18 Thrusters (95/65)
15/12 Calorie Assault Bike (or 12/10 Echo)
15 Thrusters (115/80)
-into-
75ft Front rack Walking Lunge (115/80)
(KG conv: 34/25, 43/29, 52/36)