2/9/18

2/9/18

Metabolic CrossFit – CrossFit

If you would like to read about the Burgener Warm-Up
https://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf

Warm-up

10 minutes or 3 rounds

Rd 1 Burgener Warm-up with PVC x 5 (Complete 5 HPS with bar rd 2 and add weight rd 3)

10 cal row

1 Round Cindy

Metcon (6 Rounds for reps)

OPEN AND PERFORMANCE

On the Minute x 24 (6 Rounds)

Station 1 – 1 Round of “Cindy”*

Station 2 – 10 Hang Power Snatches (95/65)**

Station 3 – Max Calorie Row

Station 4 – Rest
* 1 Round of “Cindy” – 5 Pull-ups, 10 Push-ups, 15 Air Squats

**Fitness Athletes: HPS 75/55

You will share your station with 2 other people. One athlete will start at each station and rotate in order with the exception of the rest. All athletes will rest on minute 4.

Extra!

Time Permitting (15 minutes total)

Power Cleans and Push Jerks

EMOM x 5

3 PC @ 60%

3 PC @ 65%

3 PC @ 70%

3 PC @ 75%

3 PC @ 80%

-rest 1-

EMOM x 5

3 PJ @ 60%

3 PJ @ 65%

3 PJ @ 70%

3 PJ @ 75%

3 PJ @ 80%

-rest 1 min-

4 minutes to find max C&J

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