CrossFit – Mon, Jan 27
New Members: $69 1st Month Intro offer, tell your friends!!
$25 credit to your membership for every unlimited membership you refer
$25 credit to your membership for every unlimited membership you refer
Warm Up
Gyros (Time)
For Time
50ft Overhead Walking Lunge (75/55)
2 Rope Climbs
-at minute 2:00-
50ft Overhead Walking Lunge (95/65)
2 Rope Climbs
-at minute 4:00-
50ft Front Rack Walking Lunge (115/80)
2 Rope Climbs
-at minute 6:00-
50 ft Front Rack Walking Lunge (135/95)
2 Rope Climbs
-at minute 8:00-
50 ft Back Rack Walking Lunge(155/105)
2 Rope Climbs
-at minute 10:00-
50 ft Back Rack Walking Lunge (185/125)
2 Rope Climbs
Time Cap each set 1:30
Rx Sub Option: 6 Strict Pull Ups = 2 Rope Climbs
Barbell Prep
Burgener Warm Up (Snatch)
3x High Hang Snatch + 3x Hang Snatch + 3 Snatch
Power Snatch (3 Sets
3 Power Snatch @65-70% 1RM Power Snatch
2 Sets
2 Power Snatch@ 75-80% 1RM Power Snatch
3 Sets
1 Power Snatch @80%+ 1 RM Power Snatch)
3 Power Snatch @65-70% 1RM Power Snatch
2 Sets
2 Power Snatch@ 75-80% 1RM Power Snatch
3 Sets
1 Power Snatch @80%+ 1 RM Power Snatch)
Cool Down
1 Minute Couch Stretch
2×10 Reverse Leg Raises
1 Minute Barbell Forearm Stretch
Mobility
Crossover Symmetry
5:00 Moving Through
:30 Ski
10 Step Back Lunges
2 Sit to Stand Rope Climbs
25ft Single Arm Overhead Carry
(L/R)
25ft Front Rack Carry
Warmup to workout weights