Friday, September 9, 2016

Power CrossFit – CrossFit

WARM-UP

400 meter Jog

50 Double Unders or 200 Jump Ropes

-10 Back Ext

-10 Push-Ups

-10 Butt Kicks

-10 High Knees

-10 Deadlifts with light weight with a Coach. *Weight for the WOD should be discussed and decided on based on your form.

WOD

Metcon (Time)

Deadlifts (bodyweight)

1-2-3-4-5-6-7-8-9-10

Burpee Over the Bar

10-9-8-7-6-5-4-3-2-1

200 meter Sprint after each round

STRENGTH WARM-UP

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

STRENGTH

Snatch

1×3@50%

1×3@60%

1×3@70%

6×2@85%

STRENGTH

Overhead Squat

4×4@75%

STRENGTH

Strict Press

6×3@75%

Accesory work your choice

Incline Bench Press

4×4@60%

Tabata Sit-Ups 12 Rounds (AMRAP – Reps)

Tabata Sit-Ups for 12 Rounds (6 minutes)

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