CrossFit Boiler Room – CrossFit

HAPPY BIRTHDAY LINDSAY MILLETT-GLASS!!!!
We all love you and will miss you and Ruth tons!

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Warm-up

200 m jog

pvc passthroughs

5-7 pvc overhead squats (go slow and focus on shoulder position)

5-7 strict pull ups

10 hollow rocks

10 supermans

10 ghd’s or abmat sit ups

1:00 standing straddle

1:00 lizard

1:00 twisted cross

1:00 supine twist

30 seconds archer

30 seconds eagle

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Shoulder Press (5 reps every 2:00)

0:00-2:00 5 reps @40% of 1 RM

2:00-4:00 5 reps @50% of 1 RM

4:00-6:00 5 reps @60% of 1 RM

***This is a deload week. The weight is intentionally light. Do not go heavier!***

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

5 Power Snatch 115/75

10 Toes to Bar

400 m
RX+ 135/95

Cool Down

1:00 seated straddle

1:00 pigeon

1:00 seal/sphinx

1:00 thread the needle

1:00 puppy dog