Warm-up:
Three rounds of- 10 partner med-ball sit-ups, 5 burpees, 10 squats
Then, the Burgener warm-up
Workout:
21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows
Cool-down:
Spend two minutes with a foam roller on each leg, specifically the area right above the knee.
Post time to comments.
“Louie Simmons on the Conjugate System: Part 2“, CrossFit Journalpreview video [wmv] [mov]
22:34 rx’d
Glad it’s over
22:51, not sure why my brain is trying to shave off 17s
20:09 at 95 lbs for the power snatch. I now have the Fran cough.
Solid effort from Tye and Justin with the cool facial hair…
22:53 with 95lb thrusters
95lb power snatch
scaled reps 15,12,9,6,3
115# @ 16:00
13:44 at 65# and 15-12-9-6-3 rep scheme
13:44 at 80# and 15-12-9-6-3 reps. Throat and esophagus were on FIRE afterwards. Head/chest colds are GREAT! Ugh!
24:27 (scaled to 55#, 10#; reps as rx’d)