13 July 2015 13 July 2015
Monday 13 July 2015 '13 July 2015'

burn
What an awesome weekend.  Thank you to Todd and the rest of the folks at CrossFit Carteret for putting on a great event.  Thank you to every single person that came out and supported all of our athletes.  Every athlete truly gave their all, and we are extremely proud of our CrossFit Burn family.  Congrats to Isaiah, Nic, Stephanie, and Kristen for taking first place in the Rx  division, and Tyler, Quinn, Brooke, and Ashley for third place in the scaled division.  We have a few new things happening soon, so stay tuned!

1. Warm-up level 2
50 Wallballs
50 GHD sit-ups

2. Strength
A. Back squat speed work  8×2 @60% – No belt, sleeves, or oly’s – Keep very rest short.
Smooth form focus on the way down, fast and furious on the way up.
B. Strict Press 3×1 @80-90% 4×1 @90-100+%

3.
5 Rounds
Row 1k
Rest 3 minutes

4. Interval
‘Reverse JT’
21 Push-ups
21 Ring dips
21 HSPU
Rest 1 minute
15 Push-ups
15 Ring dips
15 HSPU
Rest 1 minute
9 Push-ups
9 Ring dips
9 HSPU

1. Warm-up level 1
30 Wallballs
30 GHD sit-ups

2. Strength
A. Back squat speed work  8×2 @60% – No belt, sleeves, or oly’s – Keep very rest short.
Smooth form focus on the way down, fast and furious on the way up.
B. Strict Press 3×1 @80-90% 4×1 @90-100+%

3.
5 Rounds
Row 750m
Rest 3 minutes

4. Interval
‘Reverse JT’
21 Push-ups
21 banded ring dips
21 HSPU (from box)
Rest 1 minute
15 Push-ups
15 banded ring dips
15 HSPU (from box)
Rest 1 minute
9 Push-ups
9 banded ring dips
9 HSPU (from box)

1. Warm-up base
20 Wallballs
30 sit-ups

2. Strength
A. Back squat speed work  8×2 @60% – No belt, sleeves, or oly’s – Keep very rest short.
Smooth form focus on the way down, fast and furious on the way up.
B. Strict Press 3×1 @80-90% 4×1 @90-100+%

3.
5 Rounds
Row 500m
Rest 3 minutes

4. Interval
‘Reverse JT’
21 Push-ups
21 bench dips
21 strict press 45/35
Rest 1 minute
15 Push-ups
15 bench  dips
15 strict press 45/35
Rest 1 minute
9 Push-ups
9 bench dips
9 strict press 45/35

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