051019


CrossFit Bako – Workout of the Day

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Warm-up

Warm-up (No Measure)

3 Rounds

200m Run

10 PVC Good Mornings

10 PVC OHS

10 Kipping Swings

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

Strength/Oly/Skill

Hang Snatch – Every 2 minutes, for 16 minutes (8 sets)

Hang Snatch (Set 1 – 70-74% )

Hang Snatch (Set 2 – 70-74% )

Hang Snatch (Set 3 – 75-78%)

Hang Snatch (Set 4 – 75-78%)

Hang Snatch (Sets 5 – 79-82%)

Hang Snatch (Sets 6 – 79-82%)

Hang Snatch (Sets 7 – 83-85%)

Hang Snatch (Sets 8 – 83-85%)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders

10 Deadlifts (185/135 lbs)

10 Pull-Ups