CrossFit Rx – CrossFit
Announcement
Happy Birthday Ivan Paris!!
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
(This would be a great time for a good Old Burgener Warm-Up)
JUNK YARD DOG!!!!!
Warm-up
Warm-up (No Measure)
**2. Workout Prep**
Burgener Warm-Up (Snatch) + Skill Transfer
Once complete, have athletes work up to workout weight for snatch while hitting a few seconds on the bike between sets. Sneak in a few Clean & Jerks while snatching like and remind athletes that during their rest they will be able to build to Clean and Jerk weight.
Workout
Metcon (2 Rounds for time)
MILK AND COOKIES
Part A
5 rounds
15/12 Assault Bike
3 Power Snatch 155/105
– Rest equal to the time to complete 5 rounds in Part A-
Part B
5 rounds
15/12 Assault Bike
3 Power Clean and Jerk 205/135
TARGET SCORE
Target time each set: 6-8 minutes
Time cap each set: 10 minutes
SCALED OPTION
Part A
5 rounds
10/8 Assault Bike
6 Alternating Dumbbell Snatch (moderate)
Rest equal to the time to complete 5 rounds in Part A
Part B
5 rounds
10/8 Assault Bike
6 Alternating Dumbbell Clean and Jerks (moderate)
Mobility
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