01/03/2017

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CrossFit Burlingame. – Crossfit

Warm-up

Coaches Choice (No Measure)

Coaches Choice

Strength

3RM Push Press

EST 3RM Push Press

WOD

Metcon (Time)

For time, fast and heavy:

21 dumbbell thrusters(35/25)

9 Squat Cleans(135/95)

18 dumbbell thrusters

7 Squat Cleans

15 dumbbell thrusters

5 Squat Cleans

W1 – D1(’17)

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CrossFit Burlingame. – Weightlifting

Weightlifting

W1/D1(’17)

A) Front Squat – EST. 1RM

B) 2PS + 2Snatch + 2 OHS – EST. HVY set then …

5 x 1 Snatch @75%

C) EST 3RM – Clean and Jerk

D) 5RM Snatch Grip Deadlift

***Please keep a notebook or journal of the days you workout. I would like to see your progress going forward in 2017….NO IPHONES…PEN & PAPER