CrossFit Open Gym

Friday, June 5, 2015

Coach Arik

(12:00 PM) Kel, Heather, Todd and me – Birthday Burpees

Warm-Up

2 Rounds of 10 Reps:  Samson Stretch, OH Squat with PVC, Sit-ups, Back Extensions, Pull-ups, Dips

On the first round, I did AbMat and Supermans.  On the second round, I used the GHD.  On both rounds I did 5 strict and 5 jumping pull-ups.

Burgener Warm-Up

Shrugs – torso tall

High Elbows – keeping bar close to body

High Hang Clean – rotate elbows when bar is weightless/stationary

Clean from above knee – keep bar close to body and jump/pop the bar up

Clean from the floor – sit low and back, bringing knees forward after the bar has cleared

I started with 45#, then went to 75# and finally 95#.  I felt pretty good at this weight.

Metcon:

3 rounds of 5 power cleans, 10 burpee pull-ups + 5 power cleans at the end (~7:30).  This was adapted from the Wednesday WOD which was 5 rounds of 3 Power Cleans (#225) and 10 burpee pull-ups.

Finished with 8 minutes of ring work including some dips and locking the triceps out and pressing the rings in.