Burg Barbell Club March 17, 2020
Barbell Club 3/17/2020Warm-upCoaches Choice10-15 minutes coaches choiceAccessory Work3RFQ 10 Bottoms Up KB Press 20s Hold 5 Pushup Negative 5 Pull Up Negative 3 Rounds for Quality 10 Bottoms up KB Press 20s Bottoms Up KB Hold 5 Push Up Negatives 4s Descent 5 Pull Up Negatives 4s Descent Pick a challenging weight that you can do unbroken every round. WeightliftingSplit Jerk (E90 for 30 Min )Every 90s for 30 Min 1 Split Jerk Build to Heavy Set of the Day
CrossFit March 17, 2020
CrossFit 17/2020Warm-upCoaches Choice10-15 minutes coaches choiceFront Squat (E90 for 12min 2 reps (from the floor))Every 90s for 9 min perform 2 front squats. Progressive. Start with an empty barbell and use appropriate jumps. Use as a warm-up for the WODMetconFT 8DL, 8BMU, 8DL8 front squats, 6 BMU (Time)For Time 8 Deadlifts 205/135 8 Bar Muscle Ups 8 Deadlifts 185/125 8 Front Squats 6 Bar Muscle Ups 8 Deadlifts 165/115 8 Front Squats 8 Power Cleans 4 Bar Muscles Ups 8 Deadlifts 135/95 8 Front Squats 8 Power Cleans 8 Thrusters 2 Bar Muscle Ups 8 Deadlifts 95/65 8 Front Squat 8 Power Cleans 8 Thrusters 8 Snatches 20
BurgFit March 16, 2020
BurgFit 3/16/2020Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 15 BBJO, 500m Row, 30 DB OH Lunge (Time)3 RFT 15 Burpee Box Facing Jump Overs 24"/20' 500m Row 30 KB Alternating Lunge 35/26 Cap 20 Min Rx+: 53/35 INT: 20"/16" 400m 26/18 BEG: Sprawls to Step Overs 300m Front Rack Lunges 26/18MetconRest 5 Min AFTER cap. AMRAP 8, 10 KB Swings, 15 Sit ups, 20 Dubs (AMRAP - Rounds and Reps)AMRAP 8 10 KB Swings 35/26 15 Situps 20 Double Unders RX+: 53/35 INT: 26/18 10 DU or 40 Singles BEG: Russian KB Swings 26/18 20 Singles
Burg Barbell Club March 16, 2020
Barbell Club 3/16/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingProgressive Pause Snatch Complex (6x1+1+1+1)1 Power Snatch w/ 1s pause off the floor 1 Overhead Squat with 3s Pause at the bottom 1 Squat Snatch w/ a pause off the floor 1 Power Snatch, 1 Overhead Squat, 1 Squat Snatch is ONE complex. 6 Complex starting at 60% Progressive WeightliftingSnatch High Pull (3x3)3x3 @ 120%
CrossFit March 16, 2020
CrossFit 3/16/2020Warm-upCoaches Choice10-15 minutes coaches choiceSkillClean and Jerk (4x1)18 min to work up to 85-95% and hit 4x1 at that percentage. Metcon100 DU 30 HSPU 20 Sand Bag Cleans 10 Rope Climbs Pyramid (Time)For Time: 100 Double Unders 30 Handstand Push Ups 20 Sand Bag Cleans 100/80 10 Rope Climbs 20 Sand Bag Cleans 30 Handstand Push Ups 100 Double Unders 15 min cap. INT: 50 DU or 200 Singles Elevated HSPU 80/60 12' Rope Climbs BEG: 100 Singles Seated Press 20/10 60/40 2:1 Rope Walk Ups
Kids Fit March 14, 2020
Kidsfit 3/14/20Metcon4RFT DBS, SU, JLung, GS, RUN (Time)4RFT 20 DB snatches 15 sit ups 10 jumping lunges 5 goblet squats 1 run down and back 50 feet
CrossFit March 14, 2020
Saturday 3/14/2020Warm-upGroup stretch400 meter run Group stretchMetconT2 30AMRAP WB,Sit ups, BOP,BC, SPU (AMRAP - Rounds and Reps)Teams of 2 30 Min AMRAP 50 Partner wall balls 20/14 40 Partner Med ball sit ups 30 Burpees over your Partner (while in plank) 200m Buddy carry 10 Synchronized T2B INT&BEG 15/10 Med ball carry instead of partner Both Run 200 Together Syncro K2E/K2C/T2R
CrossFit March 13, 2020
CrossFit 3/12/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingPerform 2 reps with a 10 sec rest between reps for ALL movementsMuscle Snatch (EMOM 5)Power Snatch (EMOM5 )Squat Snatch (E2 For 10 Min. 2 reps)Rest 10s between reps, NOT TOUCH AND GO. Only Increase weight if BOTH reps felt perfect. 20min running clock. Squat Snatch (E2 For 10 Min. 2 reps)Rest 10s between reps, NOT TOUCH AND GO. Only Increase weight if BOTH reps felt perfect. 20min running clock. MetconAMRAP8 15 Pull Ups, 12 Sit Ups, 9 DL (AMRAP - Rounds and Reps)AMRAP
BurgFit March 13, 2020
BurgFit 3/13/2020Warm-upCoaches Choice10-15 minutes coaches choiceMetcon800M Run 100 Air Squats 100 Situps 100 Step Ups 20" 800m Run (Time)800m Run 100 Air Squats 100 Sit ups 100 Step Ups 20' (For both M/F) 800m Run Cap: 20 minutes INT: 600m Run 75 Air Squats 75 Sit Ups 75 Step Ups BEG: Squats to Box 50 Sit ups Step Ups 16" MetconRest 5 minutes AFTER the cap10 Min AMRAP 5 Dball Cleans, Squats, run (AMRAP - Rounds and Reps)10 Min AMRAP 5 Sand Bag Cleans over shoulder 80/60 5 Sandbag Squats 100m Run 100m = 1 Rep Rx+: 100/80 INT: 60/40 BEG: 40/30100m
Burg Barbell Club March 13, 2020
Barbell Club 3/13/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingThruster (Heavy double)15 min to work up to a heavy double FROM THE RACK WeightliftingBack Rack Lunge (5x5 Per Side )15-18 Minutes to complete 5x5 per side @ 55%+ of 1RM Back Squat