Sunday 2nd November 2014

Main – CrossFit


Warm up should include burpees so you can make sure you know the movement standards

Spend 15 minutes breaking down the power snatch and warming up to the weight in the workout


“Death by Burgener”

1st Minute= 1 Power snatch (30kg/45kg)
2nd Minute= 2 Burpees

3rd Minute= 3 Power snatch

4th Minute= 4 Burpees

5th Minute= 5 Power snatch

6th Minute= 6 Burpees


continue until you cannot complete the number of reps in the required time


Lower weight

Metcon (AMRAP – Rounds and Reps)