Thursday, November 10, 2016

Power CrossFit – CrossFit

“I don’t need a rest day” WOD

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 (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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