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WOD Blog
 | Wed, Oct 18 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1971 days ago) |
101823(Weight) Warm-up 2 rounds (not for time) of: 2 mins of rowing, biking, or jogging 30 secs of banded marching 10 hip & back extensions 1x Burgener warm-up with empty bar, 45/35 lbs (see video below) The Burgener warm-up consists of the following: Starting with your feet hip width apart: 3-5 reps of dip, drive 3-5 reps of dip, drive, shrug 3-5 reps of dip, drive, shrug + pull the bar overhead With bar overhead move feet to shoulder width: 3-5 reps of overhead squat Move feet to hip width stance, bar at the high hang: 3-5 reps of dip, drive + pull into the bottom of an overhead squat, then stand 3-5 reps of full snatch Skill Barbell warm up for cleans 3-5 reps each step Find working weight for workout Workout Every 2 mins for 20 mins do: 1x [ 1 Hang Power Clean + 1 Jerk ], pick load -- Rest as needed -- Every 2 mins for 20 mins do: 1x [ 1 Hang Squat Clean + 1 Jerk ], pick load |
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