11.11.2016

CrossFit Bridgemill – CrossFit

Happy Veterans Day!

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Warm-up

Weightlifting

Clean Pull (3×5 @ 75%)

This is going to be done all together. Quickly get to your working load. The coach will count 5 secs up and we will pause at full ext. (on our toes and shrugging) for 1 sec then 5 sec down.

Jerk Dips (3×5)

Jerk Dip Video: https://www.youtube.com/watch?v=D8O2LUJ4xS4
Keep this light. We will go heavy eventually, this today is meant to work on torso position and being patient on the heels.

Metcon

Metcon (3 Rounds for reps)

“Bouncy House”

4min Amrap:

3Rnds:

12 Deadlifts/9 HPC /6 Jerks @ (75/45) – Max Burpees with remainding time

*Rest 4mins*

4min AMRAP:

2Rnds:

12DL/ 9HPC/6 Jerks @(95/65)-

Max Burpees

*Rest 4mins*

4min AMRAP:

1Rnd: 12DL/9HPC/6 Jerks @(135/95) – Max Burpees

Score: Record max burpee count after –each 4 min set

Cool Down