Burg Barbell Club March 12, 2020
Barbell Club 3/12/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSnatch Complex (1 ground, 2 hang) (Heavy Complex of the Day )1 Snatch from the Ground + 2 Snatches from the Hang20 minutes to work up to heavy complex Can squat or power. WeightliftingSnatch Grip Deadlift (5x5)12 minutes to perform 5x5 @ 120-140% of today's complex
Kids Fit March 12, 2020
Kidsfit 3/12/20SkillSplit Jerk (1 rep)spend time working on footwork and using PVC then add weight if possible Metcon5RFT MBC, PLANK, Row (Time)5RFT 10 Med ball over shoulder 10 plank ball walk overs 200M Row
CrossFit March 12, 2020
CrossFit 3/12/2020Warm-upCoaches Choice10-15 minutes coaches choiceSkillPush Press (Heavy Single of the Day )15 Min to Build to a Heavy Single then 6 min to perform 3x3@90% of today's heavy single. Metcon2RFT 600m Run, Walking Lunges, Dball Hold (Time)2RFT 600m Run 40 Walking Lunges 2 min Accumulative Dball Hold 100/80 13 min Cap INT: 400m Run 80/60 BEG: 200m Run 20 Lunges 60/40 Accumulate 2 min of Dball Hold, DOES NOT need to be unbroken.
CrossFit March 11, 2020
CrossFit 3/11/2020Warm-upCoaches Choice10-15 minutes coaches choiceSupersetChinese Barbell Row (6x3)Make sure every rep contacts the underside of the bench.Negative pull ups (6x3)3 Second Descent 16 min to complete 6 supersets Metcon10 AMRAP 3 Squat Cleans, 6 S2OH, 9 Burpees (AMRAP - Rounds and Reps)AMRAP 10 3 Squat Cleans 155/105 6 Shoulder to Overhead 9 Burpees Choose a weight that you could consistently do all 6 S2OH unbroken Rx+: 185/125 INT: 135/95 BEG: Power Clean 95/65
Burg Barbell Club March 11, 2020
Barbell Club 3/11/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingPress from Split Stance (Heavy Set of 4)Setting up in the catch position of the split jerk (knees bent as well) perform a shoulder pressStay low in the catch position, work up to techinical failure. Working on strengthening the catch positionWeightliftingSplit Jerk (Heavy Single)16 minutes to work up to a heavy single. Accessory WorkBanded Pallof Press Hold (2x45s Per Side ) Perform in half kneeling (use this video instead of the above video)
BurgFit March 11, 2020
BurgFit 3/11/2020Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT CAL BIKE, Rope climbs (Time)For Time 21/17 Cal Bike 3 Rope Climbs 15/12 cal Bike 2 RC 9/7 Cal 1 RC 10 Min Cap INT: RC to 12 Feet BEG: 15-10-5 (W:12-8-4) 9/6/3 Rope walk upsMetconRest 5 Min AFTER CAP50 DB Step ups, 100 Wallballs, 50 DB DL (Time)50 DB step ups 35/20# 24/20" 100 Wall balls 15/10# 50 DB deadlifts 35/20's Cap: 20 minutes Rx+: DB 50/35 WB 20/14 INT: DB 20/10# WB 14/10# BEG: Step Ups (unweighted) 10/6#
CrossFit March 10, 2020
CrossFit 3/10/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillHalting Clean (Heavy Single)Pull the bar to below the knee, pause for 2 seconds Then drive through the 2nd pull and clean the barbell 15 Minutes to Build to a Heavy Single Metcon5RFT DB Box Step Overs, DB Push Press, Row (Time)5RFT 5 Double DB Box Step Overs 50/35's# 24/20" 10 DB Push Press 20/16 Cal Row 17 min cap INT: 35/20 Box Step Overs 16/12 Cal BEG: 20/10 DB 20/16" Box Step Ups 10/8 Cal Row
Burg Barbell Club March 10, 2020
Barbell Club 3/10/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingClean Complex Pull+PC+SC (Heavy Complex of the Day )Clean Pull+Power Clean+ Clean 18 Minutes to Build to a Heavy Complex WeightliftingFront Squat (5x3)15 Minutes to Complete 5x3 at the same weight as the heaviest complex of the day
Kids Fit March 10, 2020
Kidsfit 3/10/20SkillSnatch (3 reps )Work from the hang position start with PVC add weight if able Metcon10-8-6-4-2 HS, KR, BUR, JR (Time)10-8-6-4-2 Hang snatches Knee raises Burpees Jump rope x2
CrossFit March 9, 2020
CrossFit 3//09/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingDeadlift (5x1 @ 85%)20 minutes to complete 5x1@5% Followed by 4x1 @ 90%Metcon9-15-21 Wallballs T2B MBC (Time)9-15-21 Wallballs 20/14 Toes to Bar Med Ball Cleans 20/14 8 Min Cap INT: 10/14 Toes to Eyes BEG: 10/6 Hanging Knee Raise