13 Feb 2015 13 February 2015
Friday 13 February 2015 '13 Feb 2015'

*As of 22 February CrossFit Burn will be converting ALL current members to automatic withdrawal.
Exceptions will be made on a case by case basis only.

0530 – A/C
0930 – A/C
1630 & 1730 – Daily WOD
1830 – A/C

Athletic Conditioning

Strength:

Bench Press and *Full Snatch
5 at 75%, 3 at 85%, M.E. Reps at 95%

*Drop from the top but QUICKLY re-grip on all snatch reps

MetCon:

Partner WOD!

6 min AMRAP of:
Max calorie row
Wall Walks

*Rest 1 minute

6 min AMRAP of:
Box jump overs (24/20)
Wallballs (20/14)

Partners rotate movements every minute; everyone works at the same time. Score is total reps for both AMRAPs.

Daily WOD

BBG:

Alternating EMOM for 10:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM. Try to add 5-10# + to last week.

14 Split Jumps (each jump counts 1 rep)

Conditioning:

For Time.

5 Power Cleans 95/65#
10 Burpee Box-Jumps 24/20″
10 Power Cleans 95/65#
20 Burpee Box-Jumps 24/20″

4 Power Cleans 115/80#
10 Burpee Box-Jumps 24/20″
8 Power Cleans 115/80#
20 Burpee Box-Jumps 24/20″

3 Power Cleans 135/95#
10 Burpee Box-Jumps 24/20″
6 Power Cleans 135/95#
20 Burpee Box-Jumps 24/20″

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