CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

Partner 1000m Row! Switch partners working ever 150m.

Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches…

2 ROUNDS

P1: 5 RDL + 5 Hang Muscle Clean + 5 Front Squat + 5 Push Press

P2: Spider Lunges, Push-Up to Pike

into…

2 ROUNDS

P1: 5 Snatch Grip RDL + 5 Hang Muscle Snatch + 5 BTN Snatch Grip Push Press

P2: Bootstraps, Inch Worms

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

60 Front Squats

50 Clean & Jerk

40 Power Snatch

30 Clusters**

*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.

**Cluster is Squat Clean directly into OH.

***(75-135men/35-95women)
Goal is to hold onto the Front Squats in sets of 10 reps, and everything else in sets of 2-3, even quick singles for the Power Snatches and Clusters!

Cool Down

Warm-up (No Measure)

2 SETS

1:00 Scorpion Stretch (L)

1:00 Scorpion Stretch (R)

1:00 Cobra Stretch

1:00 Child’s Pose

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Warm-up (No Measure)

coache’s timelineTimeline

0-15 Warm-Up (10 min)

15-27 Teaching (12 min)

27-30 Pre-Workout Set-Up/Break (3 min)

30-50 FITNESS (20 min)

50-58 Cool Down (8 min)

58-60 Clean Up & mystery (2 min)

Metcon (No Measure)

c&J:

– 5 Hang Power Cleans + 5 Push Press

– 5 Power Cleans + 5 Push Press

– 5x: 1 Power Clean + 1 Push Press

POWER SNATCH:

– 5 Hang Power Snatches (above knee)

– 5 Hang Power Snatches (below knee)

– 5 Power Snatches

CLUSTER:

– 5 Hang Power Cleans

– 5 Front Squats

– 5 Push Press

– 5 Thrusters

– 5x: 1 Squat Clean + Push Press

– 5x: 1 Cluster