top of page

CrossFit-Friday,3/3/23

Warmup x2

12Pass thrus

:30 HS Hold

:30 Calf stretch each side

8 Broad Jumps


Burgener Complex


23.3


Starting with a 6-minute time cap, complete as many reps as possible of:


5 wall walks

50 double-unders

15 snatches (95/65)

5 wall walks

50 double-unders

12 snatches (135/95)


*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:


20 strict handstand push-ups

50 double-unders

9 snatches (185/125)


*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete

:20 strict handstand push-ups

50 double-unders

6 snatches (225/155)


Non Open Version:


12min cap


5 Wall Walks

50 Double Unders

15Snatches

5 Wall Walks

50 Double Unders

12Snatches (add weight from previous)

20 HS Push-ups

50 Double Unders

9 Snatches (add weight from previous)

20 HS Pushups

50 Double Unders

6 Snatches (add weight from previous)


38 views0 comments

Recent Posts

See All

New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop

New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop

New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop

bottom of page