September 30, 2018

A.

STRENGTH:

Every 2 Minutes Back Squat

3 Sets of 9 Reps

65-70-75%

B.

METCON:

5 Rounds for Time:
7 Bar Chest to Bar Pull-Ups (FB – Ring or Bar Muscle-Ups)
7 Clusters (115/75) (FB – 135/95)

September 27, 2018

A.

STRENGTH:

10 Minute EMOM:

Power Snatch 1 Rep

Sets 1-2 65%

Sets 3-4 70%

Sets 5-6 75%

Sets 7-8 80%

Sets 9-10 85%

B.

METCON:

4 Rounds for Time:

10 Calorie Bike
10 Toes to Bar

10 Power Snatches (95/65)

September 26, 2018

A.

GYMNASTICS/MIDLINE:

Alternating On the Minute x 10 (5 Rounds)
Even Minutes – 5 Ring Dips
Odd Minutes – 20 Ab Mat Sit-Ups

B.

METCON:

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings (53/35)
Goblet Squats (53/35)
Push-Ups

September 25, 2018

METCON:

For Time: 
2.5 Mile Run

Directly Into…

“Grace”

30 Clean and Jerks (135/95)

If unable to run:

Row 4,000m

September 24, 2018

A.

STRENGTH:

Every 90 Seconds

Bench Press

5x5

*Build to a Heavy Set for the Day

B.

METCON:

3 Rounds For Time:
27/21 Calorie Row
21 Pull-Ups
15 Burpee Box Jump Overs (24/20)

September 23, 2018

A.

STRENGTH:

Every 2 Minutes

Back Squat 8 Reps

60%

65%

70%

75%

B.

METCON:

3 Rounds For Time:
200 Meter Run
20 Alternating Dumbbell Snatches (50/35)
15 Handstand Push-Ups

September 21, 2018

A.

WARM UP:

1 Mile Run

*Scale to be back in the gym by 10 minutes

If unable to run:

Row 2,000m

B.

METCON:

Teams of 3
25 Minute AMRAP:
40 Chest to Bar Pull-Ups
50 Barbell-Facing Burpees
60 Thrusters

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105 (AMRAP in time remaining)

Athletes will break up reps however they want and increase their thruster weight after every round.

September 20, 2018

A.

STRENGTH:
Alternating On the Minute x 10 (5 Rounds):
Odd Minutes – Hang Squat Clean + Squat Clean
Even Minutes – 2 Push Jerks + 1 Split Jerk 


B.

METCON:

3 Rounds For Time:
500 Meter Row
30 Burpees
Rest 3 Minutes Between Rounds

*Score will be total time including rest

September 19, 2018

A.

GYMNASTICS CONDITIONING:

8 Minute EMOM:

2 Wall Walks w/ 3 Second Hold on Wall

B.

METCON:

In Teams of Two, Alternate Full Rounds

Complete 5 Rounds Each:

16 Kettlebell Push Press (53/35) (8 on right/8 on left)

16 Kettlebell Swings

16 Alt. Reverse Lunge in Goblet Hold

Please reload

Featured Posts

Happy Memorial Day from CrossFit Burien!

May 30, 2017

1/1
Please reload

Recent Posts

November 8, 2019

November 8, 2019

November 7, 2019

November 6, 2019

November 5, 2019

November 4, 2019

October 30, 2019

October 30, 2019

October 29, 2019

October 27, 2019

Please reload

Archive