Mon, 05/21/2018

May 20, 2018

 

 

“Killer B’s”
AMRAP 3:
21 Lateral Barbell Burpees
21 Overhead Squats (75/55)
Max Calorie Row

rest 3 minutes

AMRAP 3:
18 Lateral Barbell Burpees
18 Overhead Squats (95/65)
Max Calorie Row

rest 3 minutes

AMRAP 3:
15 Lateral Barbell Burpees
15 Overhead Squats (115/80)
Max Calorie Row

rest 3 minutes

AMRAP 3:
12 Lateral Barbell Burpees
12 Overhead Squats (135/95)
Max Calorie Row

 

L2
Sub Burpees

L1
Sub 15, 12, 9, 6
Burpees
Goblet Squats

 

Notes:

Although these intervals are short, there is such a thing as going to fast on the burpees to start. More important than flying through the opening movement is holding onto the overhead squats for big, and ideally unbroken sets. As the repetitions go down, the burpees become more manageable, but the weight on the barbell gets heavier. If athletes are able to control their pace and breathe through a steady set of overhead squats, they will have the kick needed to put some good power into the bike to finish things out. Choosing the right weight and the right pace will allow athletes to execute well on each round.

 

 

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