The Cell

Skill Work

Burgener warm-up

3 sets:

3-position clean + push press

3-position clean + push jerk

3-position clean + split jerk

3 Position Clean = From the 1) High Hang, 2) Hang and 3) Ground

After pulling from the ground, perform the overhead lift

WOD

5 rounds for time of:

40kg Overhead Squat, 15 reps

Ring Dip, 10 reps

Rope Climb, 1 ascent

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Skill Work

Burgener Warm Up

WOD

1) Every 30 secs for 10 minutes, perform 2 reps of a 60kg Squat Clean

2) 3 rounds for time of:

25kg Sandbag Carry, 400m

Rope climb, 1 ascent

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Skill Work

Burgener Warm-Up

5 x 3 Power Clean + Front Squat + Jerk

WOD

1) As many reps as possible in 10 mins of:

25kg Sandbag Get Up

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2) 8 rounds for time:

Pull Up, 10 reps

Knees to Elbows, 10 reps

48kg Farmer’s Carry, 100m (24kg KB in each hand)

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Happy Birthday Michael!!!

Skill Work

Burgener warm-up

WOD

1) “Randy”

For time:

35kg Power Snatch, 75 reps

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Then:

2) 5 rounds for time:

Row 500m

Ring Dips, 15 reps

10kg Wall Ball, 10 reps

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Skill Work

Burgener warm-up

3 sets: Muscle Snatch + 3 x Overhead Squat

5 sets: Snatch, 2 reps

WOD

1) Deadlift

3-3-3-3-3 reps

2) 5 rounds for time of:

The Cell Kettlebell Complex

The Cell Kettlebell Complex

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Skill Work

Burgener Warm-Up

6 sets:

3-position Clean + Push Press

3-position Clean + Push Jerk

3-position Clean + Split Jerk

WOD

10 rounds for time of;

60kg Front Squat, 10 reps

21″ Box Jumps, 20 reps

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Attend The Cell – Kettlebell Basics Workshop, Saturday 8th August to learn how!

Skill Work

Burgener Warm Up

WOD

“Ladder Time”

For time:

Pull Up

Sit Up

Push Up

Perform 1 rep of each movement, followed by 2 reps of each continuing up to 15 reps of each.

Then come back down from 15 reps to 1 rep.

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Skill Work

5 sets:

3-Position Snatch + 1 Overhead Squat

(Power snatch from the high hang, from mid-thigh, and

then from the floor, followed by an overhead

squat)

WOD

1) 20-15-10-5 reps for time of;

Burpee

16kg Double Kettlebell Push Press

Knees to Elbows

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Then:

2) 1 round for time of;

60kg Power Clean, 25 reps

25kg Sandbag Carry, 800m

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Skill Work

Burgener Warm Up

WOD

5 rounds for time of:

Run 400m

16kg KB/Push Up Complex, 10 reps

Rope Climb

KB/Push Up Complex is a two-handed KB Clean & Press, then place the KB’s on the floor, walk your hands out, do a push up, walk your hands back. That’s 1 rep.

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Skill Work

Burgener Warm Up

3 sets of:

3 x Overhead Squats

3 x Pressing Snatch Balance

3 x Heaving Snatch Balance

3 x Snatch Balance

WOD

For time:

Run 1 mile (1600m)

Pull Up, 50 reps

Push Up, 100 reps

Squat, 150 reps

Run 1 mile (1600m)

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CrossFit Level 2 Certification Crew