Tuesday, November 29, 2016

Power CrossFit – CrossFit

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


Row 400 meters and do 50 Double Unders or 2 minutes of jumping rope. Make sure those calves are ready to run.

Metcon (Time)

400m Run

25 Snatches (75/55#)

400m Run

25 Thrusters (75/55#)

400m run

25 Snatches (75/55#)

*The weight should be light and fast. Scale appropriately.

*RX PLUS with heavier weight if you can do it within a 15 minute cap.

This just seems fun!

This is a little extra something.

Metcon (Weight)

Snatch Balance (10×1 @75% of 1RM)

* Perform a rep every 30 secs for 10 sets *


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