Tuesday, December 6, 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

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 20:

– 8 Power Cleans (95/65#)

-12 Box Jumps (24/20″)

-16 Kettlebell Swings (1.5/1pood)

Assault Bike Intervals (10 Work/20 Rest) (Calories)

10 Seconds Work

20 Seconds Rest

8 Intervals (4:00 Minutes)

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