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