11 August 2015 11 August 2015
Tuesday 11 August 2015 '11 August 2015'

Burn
Call Steve at 781-727-9390 to schedule your free trial class, or email us at info@crossfitburn.com

0530-WOD
0900-WOD
1630-Open gym
1730-WOD
1830-WOD
1930-WOD

1. Warm-up level 2
a. 5×5 RDL
b. 3×10 GHD sit-ups
c. AMRAP 4 minutes
10 cal row
10 Kipping HSPU

2. Strength
Work up to ONE heavy set of 4 deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. The goal is to lift the same weight you used for your set of 3 last week.
Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 4.

3. Oly
Pause power position snatch 7×2 @80-90% of the last clean rep you hit during test week – Drop, reset, and perform a perfect snatch DL between each rep.

4. WOD
6 Rounds
Run 400m
Rest 2 minutes

Extra, depending on your weaknesses, choose ONE of the following:
Reminder:  Please check with the coach on duty before doing any “extra” work.  No one should be “lifting for time” with out a coach.

5a.
3 Rounds
100 Double-unders
20 SDLHP 115/75lbs

5b.
EMOM 12 minutes
2 Weighted strict pull-ups AHAP

1. Warm-up level 1
AMRAP 4 minutes
10 cal row
10 HSPU

2. Strength
Work up to ONE heavy set of 4 deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. The goal is to lift the same weight you used for your set of 3 last week.
Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 4.

3. Oly
Pause power position snatch 7×2 @80-90% of the last clean rep you hit during test week – Drop, reset, and perform a perfect snatch DL between each rep.

4. WOD
6 Rounds
Run 400m
Rest 2 minutes

1. Warm-up Base
AMRAP 4 minutes
10 cal row
10 push ups

2. Strength
Work up to ONE heavy set of 4 deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. The goal is to lift the same weight you used for your set of 3 last week.
Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 4.

3. Oly
Pause power position snatch 7×2 @80-90% of the last clean rep you hit during test week – Drop, reset, and perform a perfect snatch DL between each rep.

4. WOD
6 Rounds
Run 400m
Rest 2 minutes

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