Thursday, November 10, 2016

Power CrossFit – CrossFit

“I don’t need a rest day” WOD

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


Metcon (AMRAP – Reps)

For max reps

10 minute time cap

30x Snatch (75#/45#)

30x Snatch (115#/75#)

30x Snatch (135#/95#)

Max reps Snatch (165#/115#)

This just seems fun!

Metcon (Weight)

Every minute on the minute for 6 minutes

50 ft Farmers walk HAP

After completion rest 2 minutes then repeat with 50ft yoke carry HAP

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