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Components
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
Burgener Strength
CROSSFIT
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Date
Workout
Sunday - CROSSFIT GRAYS HARBOR
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sunday
Warm-up
3 ROUNDS...
8/6 Cal Bike
10 PVC Pass Thrus
10 Up-Downs → 10 Burpees → 10 Burpee Broad Jumps
10 Lunges → 10 Jumping Lunges → 10 Barbell Back Rack Lunges
5 Behind the Neck Strict Press
Extended Warm-up
3 SETS
3-5 TNG Power Snatch*
*Building in weight each set but must be performed unbroken. Goal is to practice cycling the barbell.
Workout
Metcon (Time)
FOR TIME
20-16-10
Power Snatch (95/65)|(65/45)
Back Rack Forward Lunge
-Rest 3:00-
16-12-8
Power Snatch (115/75)|(75/55)
Back Rack Forward Lunge
-Rest 3:00
8-6-4
Power Snatch (135/95)|(95/65)
Back Rack Forward Lunge
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, December 15, 2019
Male Clients
Female Clients
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