April 28, 2017

A.

WARM UP:

Run 400m

Down: Inchworm

Back: Bear Crawl

10 Russian KBS

1 Min/Leg Couch Stretch

B.

STRENGTH:

Every 90 Seconds, Bench Press

4x3 @ 85% 1RM

C.

METCON:

For time:

30 Push-Ups

400 Meter Run (Row 500m to scale)

30 Russian Kettlebell Swings (70/53)

400 Meter Run

30 Push-Ups

400 Meter Run

30 Russian Kettlebell Swings (70/53)

400 Meter Run

April 27, 2017

A.

WARM UP:

Row 700m

10 Muscle Snatch

5 Behind the Head Press

10 Overhead Squats

5 Snatch Balance

5 Sotts Press

B.

STRENGTH:

Take 15-20 minutes to build to today’s 1-RM Snatch

C.

METCON:

Every minute, on the minute, for 20 minutes:

Even minutes – Row Sprint x 30 seconds

Odd minutes – Power Snatch x 3 reps @ 75-80% of today’s 1-RM

*Record meters for 30 Second Sprint, total meters = score.

April 26, 2017

A.

WARM UP:

Down: Lunge with PVC Passthrough

Back: Spiderman Lunge

10 Kipping Swings

10 Pendlay Rows

5 Burpee Box Jumps

10 Thrusters

B.

STRENGTH

12 Min EMOM (4 Rounds)

Station 1: 12 Walking Lunges with Plate Above Head (35/25)

Station 2: Plank Hold on Elbows for 40 Seconds

Station 3: 8 Pendlay Row 21x1 tempo

C.

METCON:

Four rounds for time of:

10 Toes to Bar

15 Burpee Box Jumps (24/20)

20 Thrusters (95/65)

April 25, 2017

A.

WARM UP

2 Rounds:

Down: Bear Crawl

Row 15 Calories

5 Power Cleans w/ Empty Barbell

10 Wall Ball Shots

20 Double Unders

B.

STRENGTH:

Every 2 minutes, for 16 minutes (8 sets):

1 Clean Lift-Off + 1 Power Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground to then complete a power clean. Build over the course of the 8 sets to something heavy for today.

C.

METCON:

Four sets for times of:

6 Squat Cleans @ 75% of 1-RM

25 Wall Ball Shots (20/14) (FB - 30/20)

50 Double Unders (100 Singles)

Rest 2 minutes

April 24, 2017

A.

WARM UP:

Row 2:00

Down: Side Walk with Band Around Knees

10 Air Squats

Back: Side Walk with Band Around Knees

10 Air Squats

10 Push Press

10 Back Squats with Barbell

10 Push Press

B.

STRENGTH:

Every 2 minutes, for 10 minutes, Back Squat

5x5 @ 70-75%

C.

METCON:

In teams of two, complete five rounds each for time of:

250/200 Meter Row Sprint

10 Push Presses (105/75) (FB - 155/105)

April 21, 2017

A.

WARM UP:

Run 400m

10 Muscle Snatch

5 Behind the Head Press

10 Overhead Squats

5 Snatch Balance

5 Sotts Press

B.

STRENGTH:

Every 90 Seconds, for 8 Sets:

Hang Squat Snatch + Overhead Squat

Start at 60% 1RM Hang Squat Snatch and Build over the 8 Sets

C.

METCON:

Running “Annie”

50 Double Unders (2-1 Singles)

50 Sit-Ups

*Run 400m

40 DU

40 Sit-Ups

*Run 400m

30 DU

30 Sit-Ups

*Run 400m

20 DU

20 Sit-Ups

*Run 400m

10 DU

10 Sit-Ups

*Run 400m

April 20, 2017

A.

WARM UP:

Row 2:00

2 Rounds:

5 Burpees Over the Rower

10 Wall Ball Shots

10 Kettlebell Swings

1 Minute/Leg Couch Stretch

B.

METCON:

Three sets for times of:

500 Meter Row

15 Burpees Over the Erg

20 Push Press (75/55)

30 Kettlebell Swings (53/35)  (FB – 70/53)

Rest 3 minutes between sets

April 19, 2017

WARM UP:

3 Rounds:

10 Calorie Row

10 Goblet Squats *Pause 2 Seconds at the Bottom

5 Push Ups

3 Power Cleans (Build in Weight Over 3 Sets)

3 Split Jerk

B.

STRENGTH

10 Min EMOM

2 Touch and Go Power Cleans + 1 Split Jerk at 65-75% 1RM Power Clean

C.

METCON:

5 Rounds

3 Minutes on, Rest 1 Minute

3 Deadlifts (225/155)

6 Push-Ups

9 Air Squats

*Start each round back at the beginning with deadlifts

April 18, 2017

A.

WARM UP

Row 2:00

Down: Inchworm

Back: Samson Lunge

10 Primal Pullthroughs

10 Wall Ball Shots

B.

STRENGTH:

Every 90 Seconds, Bench Press

5x3 @ 80% 1RM

C.

METCON:

In Teams of Two:

1000m Row (split between partners however they want) then…

10 Rounds (5 per person, partners alternate full rounds)

12 Wall Balls (20/14)

12 Burpees

1000m Row (split between partners however they want)

April 17, 2017

A.

STRENGTH:

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

B.

METCON:

5 Min AMRAP:

20 Double-Unders

10 Air Squats

Rest 60 seconds, and then…

5 Min AMRAP:

5 Shoulder to Overhead (95/65)

10 Box Jumps (24/20)

Rest 60 seconds, and then…

5 Min AMRAP:

5 Toes to Bar

10 Push-Ups

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