Burien Strength & Conditioning

A. METCON: 20 Minute EMOM (5 Rounds) Station 1:  50 Double Unders (100 Singles) Station 2: 20 Push-Ups Station 3: 10 Push Press (115/80) Station 4: Rest *Score is total rounds completed (15 total rounds are possible) B. GYMNASTICS CONDITIONING: Not For Time: 5 Giant Sets: 3 Pull-Ups 5 Chest to Bar Pull-ups  7 Toes to Bar  Rest 2-3 Minutes Between Sets. *Try to make these unbroken sets if possible

HAPPY HALLOWEEN CROSSFIT BURIEN!! A. STRENGTH: Split Jerk 4 Minute EMOM: 2 reps (60, 65, 70, 75) Every 90 Seconds 1 Rep: Continue to Build to Today’s Heaviest Split Jerk B. METCON: 5 Minute AMRAP: Buy In: 35/25 Calorie Assault Bike Directly Into… 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes 5 Minute AMRAP: Buy In: 25/18 Calorie Assault Bike Directly Into… 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes 5 Minute AMRAP: Buy In: 18/13

A. GYMNASTICS: 5 Minute AMRAP: 10 Double Unders, 1 Bar Muscle-Up 20 Double Unders, 2 Bar Muscle-Ups 30 Double Unders, 3 Bar Muscle-Ups …. Up by (10) and (1) per round *Scale Bar MU to the most challenging gymnastics movement you can do or need to work on. B. METCON: 21-18-15-12-9: Wallballs (20/14) Pull-Ups Calorie Row 200 Meter Run

A. STRENGTH: Back Squat 4 Minute EMOM: 3 reps (60, 65, 70, 75) Every 90 Seconds 2 Reps (80, 85) Every 2 Minutes: 1 Rep (90, 95, 100, 100+, 100+) B. METCON: *20 Minute Cap “JT” 21-15-9 Handstand Push-Ups Ring Dips Push-ups

METCON: 20 Minute AMRAP: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run If Unable to Run: 250m Row 10 Calorie Bike

A. STRENGTH: Minutes 1-2-3: 3 Squat Cleans (68-72-74) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (78-81-84) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (88-90-92) Minute 12: Rest Not for Time: 3 Singles (92-94-96) B. METCON: 12 Minute AMRAP: 3 Thrusters (95/65) 3 Toes to Bar 3 Calorie Row 6 Thrusters (95/65) 6 Toes to Bar 6 Calorie Row …. Continue to add (3) reps

A. STRENGTH: 8 Minute EMOM: 3 Sets: 3 Jerk Drives + 1 Split Jerk 5 Sets: 1 Split Jerk B. METCON: For Time: 21-15-9-15-21 Handstand Push-Ups 50 Double Unders Between Sets (100 Singles)

A. METCON: 3 Rounds: 600 Meter Run 21 Hang Squat Snatches (75/55) If Unable to Run: 800m Row 30 Calorie Bike B. STRENGTH: 5 Supersets: 6 Tempo Pull-Ups 9 Tempo Dumbbell Bench Press *5 second negative/lowering phase.

A. STRENGTH: Every 90 Seconds for 6 Sets: Power Clean Build to Heavy 5-Rep Touch and Go for the Day B. METCON: 3 Minute AMRAP: 9/6 Calorie Assault Bike 9 Power Cleans (115/80) Rest 3 Minutes 3 Minute AMRAP: 9/6 Calorie Assault Bike 7 Power Cleans (135/95) Rest 3 Minutes 3 Minute AMRAP: 9/6 Calorie Assault Bike 5 Power Cleans (155/105) If unable to bike: 15/10 Calorie Row

A. STRENGTH: Every 2 Minutes, Back Squat 3 Sets of 9 (76-80-84%) B. METCON: (30 Minute Time Cap) “Dirty 30” + 30 Box Jumps (24/20) 30 Pull-Ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wallballs (20/14) 30 Bar Facing Burpees 30 Double Unders