Monday 11th August 2014

Main – CrossFit


Burgener warm up for

– Down and up
(Vertical torso)

– Elbows high and outside
(Speed through the middle)

– Muscle clean
(Snappy turn over)

– Clean drops
(Receiving the bar)

– High hang clean

– Hang clean

– Clean from the floor
(Slow is smooth, smooth is fast)

Warm up to the weight in the workout
Perfect practise makes perfect!


10- 8- 6- 4- 2
-Power clean (50kg/80kg)

2- 4- 6- 8- 10
-Handstand push-ups

Reduce weight
Handstand push-ups on a box

Metcon (Time)