Tuesday, November 29, 2016

Power CrossFit – CrossFit

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

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 *

ROMWOD

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