Crossfit Blog

2011-09-28

Shuttle to Burpee clean

First part for distance.

20 yard shuttle run. 1 min on 60 sec rest
                               1 min on 50 sec rest
                               1 min on 40 sec rest
                               1 min on 30 sec rest
                               1 min on 20 sec rest
                               1 min on -finished

Second part: For time 15/10/5 of.


Burpee Cleans
                            CF 50/35 KG  SM 30/20 kg  use same weight for both lifts
Push Press

Record how many 20 yrd rounds you had total for the first part. Second part Burpee Cleans, you first power clean the weight up and then lower the weight to the ground then kick your feet out while holding the bar into a push up, touch your chest to the bar back up and bring your feet back under you. complete all 15 reps and then clean the weight up and do your 15 push press, repeat for the other rounds untill done. Record your time and if any scale/mods.

1 comment:

  1. 111 calories bike; 9:50 25kg

    Tom W. 74 cal. row; 4:54 30kg

    ReplyDelete