Wednesday, October 25th

October 24, 2017

A.

5 Minute EMOM (from rack)

2 Overhead Squats with 3 Second Hold in the Bottom Position.

Use 40% on Barbell

 

B.

5 Minute EMOM (from rack)

Behind the Head Jerk – 2 Reps/EMOM @ 50% 1RM OHS

*Hold 2 seconds with barbell above head. Stay tight and be focused on active shoulders + tight midline.

 

C.

13 Minute EMOM (from rack)

Sets 1-3 - 3 Reps @ 55%

Sets 4-6 – 2 Reps @ 60%

Sets 7-9 – 2 Reps @ 65%

Sets 10-11 – 1 Rep @ 70%

Sets 12-13 – 1 Rep @ 75%

 

D.

METCON:

Buy In:

15 Power Snatches (95/65)

 

50-40-30-20-10

Push-Ups

Ab Mat Sit-Ups

 

Cash Out:

15 Power Snatches (95/65)

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