05/12/2015

West Little Rock CrossFit – CROSSFIT

Burgener warm-up

Then…

EMOM x 5 minutes

1 pressing snatch balance

1 heaving snatch balance

1 snatch balance with empty barbell

Every 90 seconds for 12 minutes (8 sets)

Rx:

3 Snatch grip deadlift

2 Muscle snatch

1 Power snatch

*Start with empty barbell and build to a heavy set for the day

3 RFT

Rx:

10 Hang power snatch @ 75lbs/55lbs

100 singles

Rx+:

10 Hang power snatches @ 60% 1-RM

50 Dubs

Time Cap = 11:00

11-27-2023 3:21 pm

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

11-20-2023 10:00 pm

Successful people suck. Because they, too, are terrible at way more stuff than they are good at. I can’t tell you where the extra paper

11-15-2023 4:33 pm

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

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