Friday, October 14, 2016

Power CrossFit – CrossFit

SNATCH WARM-UP (No Measure)

10 SECOND HOLD FOR EACH OF THE FOLLOWING MOVEMENTS:

1.) Squatting Stretch- Snatch grip the bar. Tuck the bar into hip pockets and squat below parallel. Arms will be in a scarecrow position. Tall upright chest position.

2.) Overhead Receiving Position- Stand up with bar still holding snatch grip.

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

Metcon (Weight)

Take 5 minutes to find 1RM Snatch

REST 5 MINUTES THEN:

Metcon (Time)

2 ROUNDS:

400 meter run

25 Deadlifts (185/135#)

25 Butterfly Sit-ups

STRENGTH

Make up a strength that you missed during the week!

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