Thursady, October 13, 2016

Power CrossFit – CrossFit

Rest/Active Recovery

We are in the process of hanging a flat screen tv upstairs. After that we can truck in on upstairs for painful yet necessary stretching by ROMWOD! If you have a smart phone you can grab a corner and a mat and get to stretching.

“I don’t need a rest day” WOD

You can make up a WOD or Strength that you may have missed during the week or do the following WOD

WARM-UP

Wrist stretches

Calf stretches

DO IT!!!!!!!!!!!!!!!!!!!!!

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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

WOD

Metcon (Time)

4 ROUNDS:

-5 Power Cleans (155/105#)

-10 Alt Pistols (5 each side)

-15 T2B

-20 Calorie Row

STRENGTH

3 POSITION SNATCH FROM THE TOP

1.) Hi hang or Power position-Shoulders even with or slightly behind the bar, bar in contact with pelvis

2.) Hang-Just above the knee

3.) From the floor
1×3@40%

1×3@50%

1×3@60%

5×3@75%

Squat Snatch

6×5@12%

Strict Press

6×3@65%

Accesory work your choice

Pick 2-4 GOATS on your rest day and devote some real time, energy, and focus to them.

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