Burien Strength & Conditioning

A. STRENGTH: Every 90 Seconds, Power Snatch 2X4 @ 70% Directly into… 5 Minute EMOM,  Squat Snatch 1X5 @ 75% Directly into… Every 90 Seconds, Snatch Pull 2X4 @ 90% B. METCON: 8 Minute AMRAP: 10  Toes to Bar 10 Burpees

A. STRENGTH: Every 90 Seconds, Deadlift 5 Reps @ 60% 3 Reps @ 65% 1 Rep @ 70% 5 Reps @ 65% 3 Reps @ 70% 1 Rep @ 75% B. METCON: 15-12-9-6-3: Strict Ring Dips Strict Pull-Ups 200 Meter Run Following Each Round

METCON: With a Partner, Break up Reps/Rowing However You Choose 2000 Meter Row Buy-In 4 Rounds: 20 Burpees 10 Bear Complexes (115/80) (FB – 135/95) 2000m Meter Row Buy-Out Bear Complex: Power Clean Front Squat Push Press Back Squat Push Press

A. STRENGTH: Every 90 Seconds, Bench Press 5x4 @ 70-75% Directly into… 5 Minute EMOM 2 Reps @ 80% B. METCON: For Time: 80 Double Unders (Scale 2:1 Singles) 70 Air Squats 800 Meter Run 60 Double Unders 50 Air Squats 400m Run 30 Double Unders 20 Air Squats 200m Run

A. BARBELL CONDITIONING: 7 Minute EMOM: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (115/80) (FB – 135/95) This complex NEEDS to be unbroken! B. METCON: 9 Minute AMRAP: 9 Kettlebell Swings (53/35) 9 Burpees 9 Kettlebell Swings (53/35) 9 Box Jumps (24/20)

A. STRENGTH: Every 90 Seconds, Clean & Jerk 2 Reps @ 60% 2 Reps @ 65% 2 Reps @ 70% 2 Reps @ 75% 2 Reps @ 80% 1 Rep @ 85% 1 Rep @ 85% C. METCON: For Time: 21-15-9 Squat Snatch (95/65) Chest to Bar Pull-ups

Happy Thanksgiving CrossFit Burien Family!! Meet us at the gym today at 9AM to play our annual co-ed Turkey Bowl.  We will be playing rain or shine, so be prepared for anything. Don’t forget the 5AM, 6AM and 7AM classes are cancelled for tomorrow.

A. STRENGTH: Every 90 Seconds, Push Press 2x5 @ 75% 2x3 @ 80% Every 90 Seconds, Push Jerk 1 Rep @ 65% 1 Rep @ 70% 1 Rep @ 75% 2x1 @ 80% 2x1 @ 85% B. METCON: 5 Minute AMRAP: 50 Wall Ball Buy-In (20/14) 12 Deadlifts (185/135) 12 Lateral Burpees Over the Bar Rest 5:00 5 Minute AMRAP: 35 Wall Ball Buy-In (20/14) 9 Deadlifts (225/155) 9 Lateral Burpees Over the Bar Rest 5:00 5 Minute AMRAP: 20 Wall Ball Buy-In 6 Deadlifts (265/185) 6 Lateral Burpees Over the Bar

A. GYMNASTICS CONDITIONING: 15 Handstand Push-ups rest 1 min 12 Handstand Push-ups rest :45 9 Handstand Push-ups rest :30 6 Handstand Push-ups rest :15 3 Handstand Push-ups FB – Strict HSPU, Kipping/Strict Deficit. **12 MINUTE TIME CAP B. METCON: Every 3:00 for 7 Sets: 400 Meter Run/Row 500m 10 Toes to Bar (Scale to 5 Toes to Bar) On the 0:00, athletes will run 400 meters and complete 10 Toes to Bar. Whatever time they have remaining in the 3 minute window is their rest. The

METCON: Teams of 3 25 Minute AMRAP: 70 Calorie Row, 100 Power Cleans (115/80) (FB – 135/95) 70 Calorie Row, 80 Push Jerks (115/80) 70 Calorie Row, 60 Front Squats (115/80) 70 Calorie Row, 40 Clusters (115/80) Teams of three workout, one athlete working at a time. A movement must be complete before moving onto the next. The limiting factor in the workout today will most likely be the push jerk. It is ok to have teams with multiple barbells to ensure proper stimulus for each a