Thursday 10 January 2019

Thursday’s fitness will give you some training on the Burgener Warm-Up, going through the full range of motions using a PVC pipe. This skill is a great one to have in your toolbox for warming up and working through the points of performance on some key CrossFit movements. Get this one  down and you’ll always have something to work with on days you go after some individual time at the box.

Today’s WOD is 100 reps broken down in sets of 20. The movements are power snatches (95/65), Bar Facing Burpees, Over Head Squats (95/65), MORE Bar Facing Burpees, and finally Squat Snatches (95/65).

The RX Weights here are intended to be Light and allow you to move through 60 more difficult movements. If you can not take 95/65 into one Over Head Squat, then you know you will need to scale to a more usable weight.

Always remember: Mechanics,  Consistency, Intensity. Be able do to it properly, then be able to do it properly in multiple reps, and ONLY THEN go for the heavier weights.


Skill: Burgener Warm-up with PVC
and Bar

WOD: For time (Time Cap 22 min)
20 Power Snatches (95/65)
20 Bar Facing Burpees
20 OHS (95/65)
20 Bar Facing Burpees
20 Squat Snatches (95/65)


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