12/15/2016

By: 0

CrossFit Burlingame. – Crossfit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength

Overhead Squat (EST. Mod. Heavy 5RM )

WOD

Metcon (AMRAP – Reps)

8 Rounds

30s Hang Power Snatch(75/55)

30s Rest

30s Hang Power Clean(‘/’)

30s Rest

12/14/2016

By: 0

CrossFit Burlingame. – Crossfit

Warm Up

Gymnastic Strength – Hand Stand

Gymnastic Strength – Hand Stand

3 sets: 1 Wall Walk; 5sec Stomach to the Wall Hold

5 Piked Headstand Push Ups; Use a box (aim for straight legs)

Start athletes in good starting ‘pressed out’ position

Strength

Front Squat (5 x 5 @70% )

WOD

Metcon (Time)

15-18-21

-A.KBS

-Hollow Rocks

Rest 2 Mins

21-18-15

-R.KBS

-K2E

W4/D1

By: 0

CrossFit Burlingame. – Weightlifting

Weightlifting

W4/D2

Warm Up –

3 x 3 @30%

-Snatch Pull Under

-OHS

-Good Mornings

-Back Squat

A) Est 1RM

2 Snatch Deadlift + Hang Squat Snatch

B) 80% of A

Snatch – 3 x 2

C) Clean and Jerk

3 Reps at 60/70/75/80

2 Reps at 85

D) 3 x 5 BS at 80%

E) With DB(30% BW)

3 Sets Unbroken –

10 Push Press

5/5 Reverse Lunges

10 Clean and Jerk(Wide Stance, DB Between Legs)

12/12/2016

By: 0

CrossFit Burlingame. – Crossfit

Warm-up

Coaches Choice (No Measure)

Coaches Choice

Skill

Pull-ups (5 x Max Reps )

Kipping/Butterfly Progressions

Metcon (Time)

EMOM x 12

M1 – 10 H/R Push Ups

M2 – 6 Burpee Pull Ups

M3 – 8 Cal Row OR 10 Cal Bike

Then….

3 RFT

12 Deadlifts(135/95)

35 Sit Ups

12/10/2016

By: 0

CrossFit Burlingame. – Crossfit

Warm-up

Coaches Choice (No Measure)

Coaches Choice

Strength

The CrossFit Total (Total Weight)

Metcon (Time)

Each Partner MUST COMPLETE

27-21-18-15-7-9

-DB Thruster

-Wall Balls

After Completion…

9-7-15-18-21-27

-Box Jumps

-Sit Ups

-Alt. Lunges

12/09/2016

By: 0

CrossFit Burlingame. – Crossfit

Coaches Choice (No Measure)

Coaches Choice

Strength

The CrossFit Total (Total Weight)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10

5 Burpee Pull Ups

20 Air Squats

10 Push Ups

Rest 2 Mins …

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

12/08/2016

By: 0

CrossFit Burlingame. – Crossfit

Warm-up

str: Coaches Choice (No Measure)

Coaches Choice

Strength

The CrossFit Total (Total Weight)

WOD

Metcon (Time)

With a Running Clock –

0:00 to 4:00

“AMRAP x 4”

-Wall Balls(20/14)

4:00 to 12:00

“21-15-9”

-Front Squats(115/75)

-Hang Power Clean

*[Must Finish This WOD before moving on to the NEXT]

11:00 to 18:00

“For Time”

-1500M Row or 2 Mile Bike

***Measure is the time you finish the ROW/BIKE

****If the timer catches you after the 18:00 minute mark

You must perform – “35 Burpees over the bar”

W3/D2

By: 0

CrossFit Burlingame. – Weightlifting

Weightlifting

W3/D2

A. 50 R.KBS(Blu/Org)

B. Back Squats: 10 @ 70%, 8 @ 75%, 6 @ 80%, 4 @ 85% (2Sets) , you will have 2 sec pause on the last rep of each set.

C. Snatch DL + Pull (4+1) @ 85%, 90%, 95%, 3 Sets @ 100%

D. Snatch Push Press + OHS w 3 Sec Hold @ Bottom: 50% 10+1 , 60% 8+1 , 70% 6+1, 80% 2+1(3 Sets)

F) 6 x 5 High Box Jumps