W3/D1

By: 0

CrossFit Burlingame. – Weightlifting

Weightlifting

W3/D1

Warm up – 3 x 3 @30%

-Snatch Pull Under

-OHS

-Snatch Zotts Press

A. Snatch Balance: build to 80% 5 x 1

B. Snatch DL + Hang Squat Snatch + OHS

1 + 1+2(60/65/70/75)

1 + 1+2(80)

1 + 1 +2(85) x 3 Sets

C. Clean DL to Mid Thigh + Clean + Jerk: Same as Snatch

D. FS 3 x 5 @85%

***A,B,C – Rest 1:30 Min Between Sets

***D – Rest 2 Mins between sets

Finisher –

50 Ball Slams

50 Russian Twists

12/03/2016

By: 0

CrossFit Burlingame. – Crossfit

Warm-up

Coaches Choice (No Measure)

Coaches Choice

WOD

Metcon (Time)

W/Partner

*Split Reps as needed

BUY – IN 70 Cal Bike

75 Deadlifts, 115/75 pounds

70 Box jump, 24 inch box

75 Kettlebell swings, 1.5 pood

70 Knees to elbows

75 Sit-ups

70 Thrusters, 115/75

75 Burpees

12/02/2016

By: 0

CrossFit Burlingame. – Crossfit

Warm-up

1000 Time Trial Sprint (No Measure)

Strength

3 Push Press + 3 Strict Press @ 70%

5 Sets – Rest 1 Min between Sets

WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

11/28/2016

By: 0

CrossFit Burlingame. – Crossfit

Warm-up

Coaches Choice (No Measure)

Coaches Choice

Gymnastic Strength – Hand Stands

Gymnastic Strength – Hand Stands

3x Hold for Max time (no more then 60s)

Chin hold (if you cannot complete a chin hold use a bar and box)

Plank (Butt tight, feet together) If you lose position you are done

*Run an minute interval clock rest the remaining amount of time in the

min.

WOD

Metcon (Time)

3 Rounds –

40 Air Squats

30 Sit Ups

20 DB Push Press(35/20)

10 DB Trusters(35/20)

5 Wall Walks