20 February 2015 20 February 2015
Friday 20 February 2015 '20 February 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.

Athletic Conditioning

Bench and Snatch

5 @ 40%, 5 @ 50%, 5 @ 60%

4 rounds
5-pullups
10 box jumps
15 wallballs

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:

5 Power Cleans 115/75#
10 Burpee Box-Jumps 24/20″
10 Power Cleans 115/75
10 Burpee Box-Jumps 24/20″

4 Power Cleans 135/95#
10 Burpee Box-Jumps 24/20″
8 Power Cleans 135/95#
10 Burpee Box-Jumps 24/20″

3 Power Cleans 155/105#
10 Burpee Box-Jumps 24/20″
6 Power Cleans 155/105#
10 Burpee Box-Jumps 24/20″

For time. 15 minute time cap.

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