Thursday, January 5, 2016

Power CrossFit – CrossFit

WARM-UP

2 minutes of dancing to “Back that thang up.” Must include dropping it low (air squats), whip and nae nae (shoulder ROM), Hammertime (self explanatory)……Video will be provided.

WOD

Metcon (Time)

5 ROUNDS:

-5 Tire Flips (HAP)

-40m DB Farmers carry (if you put the weight down you stop and immediately do 5 burpees)

-15 Sledgehammer Strikes @100% effort

REST 2 Minutes

MAX WEEK

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

Snatch

1×1

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