Tuesday, January 3, 2016

Power CrossFit – CrossFit

MAX WEEK

If you signed up to do our “CrossFit Conditioning” cycle next week then you will need to find your 1 RM Clean and your 1 RM Jerk today. Hurry up and sign up for your free individualized program! Make a choice and give it hell!

STRENGTH

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

Power Clean

Warn up reps of course….then

1×1

Split Jerk

1×1

I personally prefer the jerk with no split.

OR

WARM UP (No Measure)

1,000 meter row

Shoulder ROM with broomstick

20 good mornings w/ broomstick

50 double unders

10 second hold squat position with elbows driving knees OUT

10 meter lunge deep w/ right leg and touch opposite elbow to the ground

10 meter lunge deep w/ left leg and touch opposite elbow to the ground

WOD

Metcon (Time)

4 ROUNDS:

50 Air Squats

25 HR Push-UPs

50 Walking lunges

Run 200 meters

RX Plus-20lb weighted vest

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