CrossFit - Thu, Sep 8Warm Up <p>3 sets:<br />1:00 Machine<br />5 Deadlifts (empty bar - build across sets)<br />5 Strict Press (empty bar - build across sets)</p><p>5 Front Squats </p>Workout Prep <p>With partner<br />2 sets:<br />3 Deadlifts (each/ build in weight)<br />3 Shoulder to Overhead (each/...
CrossFit - Wed, Sep 7Warm Up <p>3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer </p><p>3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)<br />* 5 minutes (This is strength prep)<br />* 2-3 Times through </p>Weightlifting Power Clean +...
CrossFit - Tue, Sep 6Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5....
CrossFit - Sat, Sep 3Warm Up Upper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face Pulls 10 Banded Pull ApartsMetcon (Time)<p>Teams of Two </p><p>500 Dubs</p><p>400...
CrossFit - Fri, Sep 2Warm Up<p>3 minute row (30 seconds at workout pace/30 seconds slow)<br />-into-<br />3 sets:<br />3 Kip Swings<br />3 Front Squats (empty bar)<br />3 Push Press (empty bar)<br />3 Thrusters (empty bar)<br />3 Worlds Greatest Stretch</p>Workout Prep <p>Workout Prep<br />3 sets:<br />20...