CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

Warm-up

3:00

pick one – Bike, Row, Run

Then…

15 Jumping Jack

10 Groiner + Twist

10 Jumping Squats

5 front squat [empty bar]

15 Jumping Jack

10 Groiner + Twist

10 Jumping Lunges

5 Press From Split [empty bar]

– 8 minute cap-

9AM: Hanging Grace (Time)

30 Hang Clean & Jerks

Male weight 55#-135#

Female weight 35#-95#
– 10 minute cap –

keep the load to a weight that athletes could perform sets of 5-7 at a time

*9AM Class only

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
6am,5:30pm,6:30pm

10minute cap

Warm-up (No Measure)

5 Clean Deadlift + 5 Hang Muscle Clean

3 Hang Power Clean + 3 Hang Squat Clean

3 Squat Clean (Below Knee)

5 Strict Press + 5 Push Press

3 Push Jerk (no Bar)

3 Push Jerk (with Bar)

3 Split Jerk (no Bar)

3 Split Jerk (with Bar)

3 Clean and Jerk: empty barbell

3 Clean and Jerk: light weight

Then have them build to their 1RM