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CrossFit - Wed, Sep 7Warm Up <p>3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer&nbsp;</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&nbsp;</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&nbsp;</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...

CrossFit - Thu, Sep 1Warm Up<p>8 min AMRAP<br />30-second ski<br />5 GHD’s to parallel<br />30-second Bike Erg<br />4 Box Get Overs (30/24)<br />&nbsp;<br />&nbsp;<br />2. Workout Prep<br />With partner:<br />20 second Ski (each)<br />5 GHD’s (each)<br />20 second Bike Erg (each)<br />2 Burpee Box Get...

CrossFit - Wed, Aug 31Warm UP <p>3 sets:<br />5 Clean Grip Deadlifts<br />5 Muscle Clean + Strict Press<br />5 Hang Squat Clean<br />5 Push Press<br />5 Squat Clean and Push Jerks<br />* perform with a PVC pipe or empty bar *</p>Weightlifting Squat Clean (7 x...

CrossFit - Tue, Aug 30Warm Up<p>5 Rounds of Rowling&nbsp;</p><p>Into&nbsp;</p><p>5 sets:<br />50 M Run&nbsp;<br />3 Shoulder to Overhead (build across)</p>Metcon (AMRAP - Reps)<p>From 0:00-2:00 (2 minutes)<br />Run 200m<br />Max shoulder to overhead (185/125)<br />&nbsp;<br />-Rest 1 min-<br />&nbsp;<br />From 3:00-6:00 (3 minutes)<br />Run 400m<br />Max shoulder...

CrossFit - Mon, Aug 29Warm UP <p>3 sets:<br />5 Snatch Grip Deadlifts<br />5 Muscle Snatch<br />5 Snatch Push Press<br />5 Overhead Squats<br />5 Squat Snatch<br />* perform with a PVC pipe or empty bar *</p>Weightlifting Power Snatch (7 x 3)<p>1 High Hang Power Snatch +...

CrossFit - Sat, Aug 27Warm Up<p>3 sets<br />1:00 Row<br />1:00 Jump Rope<br />1:00 Inch Worms&nbsp;<br />&nbsp;<br />&nbsp;<br />2. Workout Prep<br />3 sets:<br />1 Shuttle Run (practice turning)<br />5 Bench Press (build in weight)<br />5 Toes to Bar<br />4 Alternating Dumbbell Box Step Ups</p>Metcon (AMRAP -...

CrossFit - Fri, Aug 26Warm Up <p>8 min amrap:<br />:30 sec Machine<br />5 Wall Ball Thrusters (light)<br />:10 sec Handstand Hold<br />3 Muscle Cleans (empty bar)<br />3 Hang Power Cleans (empty bar)<br />&nbsp;<br />&nbsp;<br />2. Workout Prep<br />3 sets:<br />3 Wall Balls&nbsp;<br />2 Handstand Push-ups<br...