Thursday, November 15, 2012

Workout of the Day

Before Class or In Warm up:
3X Burgerner Warm-up
 "The Burgener Warm-Up" with Coach Mike BurgenerCrossFit Journal preview video [wmv] [mov] [HD mov]


In 15 minutes work up to a heavy single hang squat snatch.  Low hang for experienced, high hang for less experienced (No forward lean, just dip & drive straight down & straight up as in push press & jerk.  See Burgener Warm-up video)

From Outlaw Crossfit
5 Rope Climbs
20 Wall Ball
5 Hang Squat Snatches 155/105#
4 Rope Climbs
20 Wall Ball
4 Hang Squat Snatches 155/105#
3 Rope Climbs
20 Wall Ball
3 Hang Squat Snatches 155/105#
2 Rope Climbs
20 Wall Ball
2 Hang Squat Snatches 155/105#
1 Rope Climb
20 Wall Ball
1 Hang Squat Snatche 155/105#


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