ATTENTION: Due to manning issues, the Combat PT Tent will be closed 28June-6July. Please plan accordingly.
10 One-leg RDL to Kick
Duck Walk 30’
Burgener Warmup (Videos courtesy of CrossFit Weightlifting Seminar). Two angles of Sage Mertz hitting the Burgener W/U. Perform 3 reps at each position.
Power Snatch (95/65)
Overhead Squats (95/65)
Squat Snatch (95/65)
The way this one will work is, start with 21 Power Snatches, complete a 200M run, complete 15 Power Snatches, then a 200M run, then 9 Power Snatches, followed by a 200M run. Immediately after that last run, begin 15 Overhead Squats, then a 200M run, etc.… This pattern continues all the way to the last set of Squat Snatches and a 200M run
Bar weight -> 75/55-> as needed
Run -> 250M Row or 1 Min of cardio
Oly Wall Sit – 2 Min
Video courtesy of Paradiso CrossFit. Oly Wall Sit