200720
Warm-up
Warm-up
Not for time:
30 double unders
5 good mornings, empty bar
1x Burgener warm-up, empty bar
30 double unders
5 good mornings, empty bar
1x Burgener warm-up, empty bar
30 double unders
5 good mornings, empty bar
30 double unders
5 good mornings, empty bar
1x Burgener warm-up, empty bar
30 double unders
5 good mornings, empty bar
1x Burgener warm-up, empty bar
30 double unders
5 good mornings, empty bar
The Burgener warm-up consists of the following:
4 reps of down & up
4 reps of dip, shrug, elbows high & outside
4 reps of muscle snatch
4 reps of snatch land
4 reps of overhead squat
4 reps of hang power snatch
4 reps of hang squat snatch
4 reps of squat snatch
Metcon Rx
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Metcon Scaled
Metcon (Time)
30 Power Snatch + Overhead Squats, 95/65
No Equipment Workout
Metcon (Time)
3 rounds for time of:
Wall Handstand Hold, 1 min
50 Air Squats
Wall Handstand Hold, 1 min
50 Air Squats
Cool Down
Warm-up
Cool down 400m walk.
Kneeling Lay Back
Hold 1-2 mins.
Lacrosse Ball Trap Stretch
1-2 mins per side.
5:00 or less.
More Likely time:
10:00 or less.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.