Friday 04/03/09

Location: CHS
Time: 5:15 a.m.

Burgener Warm-up

Power Snatch
5-5-5-3-3-3

A power snatch is a snatch from the deck (ground) and finishing in the power position (partial squat, i.e., thighs above parallel).

Rest several minutes.

"E*Trade Baby"
Record reps completed for each interval:
3:00 Burp-ups
1:30 Rest
2:00 Burp-ups
1:30 Rest
1:00 Burp-ups

1 Burp-up = 1 Burpee + 1 Pull-up (no fair doing a bunch of burpees and then a bunch of pull-ups). Don't clap your hands during the jump - just jump up to the pull-up bar and start the pull-up.

Credit for this mini-metcon goes to Coach Rut down at CrossFit KC. Credit for naming it goes to my dad - nice work.

Compare to 02/03/09, although today's version will be slightly different from that date's version. We'll all be using regular pull-up bars today.