Wednesday, August 2nd

August 2, 2017

A. 

STRENGTH:

Every 2 minutes, for 30 minutes (15 sets):

Snatch

*Sets 1-2 = 3 reps @ 60-65%

*Sets 3-4 = 2 reps @ 65-70%

*Sets 5-6 = 1 rep @ 70-75%

*Sets 7-8 = 1 rep @ 75-80%

*Sets 9-10 = 1 rep @ 80-85%

*Sets 11-12 = 1 rep @ 85-95%

*Sets 13-15 = 1 rep @ 95-100%

 

B.

METCON:

10 Minute AMRAP:

5 Front Squats for Max Load

7 Handstand Push-Ups

*Athlete will choose a challenging front squat weight that can be completed unbroken and are from the floor

*Score will be total amount of front squat weight moved over the 10 rounds

*5 lateral burpees over the bar  penalty for any time you break your front squats 

 

Share on Facebook
Share on Twitter
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