Thrusday 8/31/17

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Prominent Headquarters – CrossFit

Warm-up (No Measure)

Row 400m

Mobility: Shoulders, hamstrings

3 rounds

5 empty barbell OHS,

5 extended lever kips,

10 mountain climbers

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Snatch (8×1 @ 90% of 1rm)

0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00

Metcon (Time)

(CAP 7min)


Overhead squats (135/95)

You have a short 21-15-9 workout. You have overhead squats and TTB. The TTB are likely to make the OHS more difficult as you will struggle to keep the bar overhead with a compromised midline. You should look to break this workout down as needed with short rest. 21-15-9 is always viewed as a sprint.


Midline, Shoulder stretch

Scaling Options

OHS: Weight of the barbell

TTB: Extended lever kips