Tuesday, November 22, 2016

Power CrossFit – CrossFit

SO…. Yesterday we had TWO WODs! The 5am Antarctica WOD. PROPS TO YOU ALL FOR KICKING ASS WHEN IT WAS IN THE 30’s…. My mistake. However, weather people are liars. And THEN we had our AMAZING TRAINER BEAU’S B-DAY WOD!
Tomorrow we will flip flop! Both WODs were so good that you will do the one you didn’t do. Happy almost Turkey Day my friends!

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

Happy birthday again to our sweet and strong Beau! We love you!

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 24 minutes:

11 Pull-ups

21 Hang cleans (95/65#)

19 Assault bike Row 👈🏼 mean

92 meter Row

OR

Metcon (Time)

Run 400m then 20 burpees

Rest 2 min

Run 400m then 15 burpees

Rest 1:30 min

Run 400m then 10 burpees

Rest 1 min

Run 400m then 5 burpeesp

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