CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

Junkyard Dog Warm Up…

Grab a partner for this one and have some fun…

P1: L-Sit on the floor with arms extended to make the letter T.

P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

After 10 reps, switch positions, after both have gone move on to part 2.

P1: Hold in the bottom of a push up on the floor until P2 jump over, perform a push up and hold in plank as P2 crawls under.

P2: Perform 10 Reps (1 Rep = Jump over, crawl under)

Once completed, have everyone get their barbells out and on your call, perform the age old Burgener Warm Up…

3 Rounds, 3 reps of each movement

1. Down and Up

2. Elbows High and Outside

3. Muscle Clean

4. Clean Drop

5. Hang Power Clean (from the knee)

Extended Warm-up (No Measure)

10 MINUTES TO WARM-UP

Find Power Clean + Jerk weight for WOD

START WITH WARM-UP SETS:

6 Reps – Empty Bar

5 Reps – Light

3 Reps – Moderate

2 Reps – Try Workout Weight

Spend the initial 5:00 building in weight to a moderate load. At minute 5:00 begin the following…

EMOM x 5:00 minutes

1 Clean and Jerk

Rest :15

1 Clean and Jerk

Workout

“The Cali Bear” RX (AMRAP – Reps)

EVERY 0:30 FOR 40 SETS:

1 Power Clean & Jerk [155/105]

– – – – – – – – – – – – – – – – – – – – – – – – – –

SCORE = Sets completed successfully

[Max Score = 40]