Wednesday, January 4, 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 (Time)

21-15-9

-Hang Snatch (95/65#)

-Ball slams (30/20#) *must catch the ball on the bounce*

-SDHP (95/65#)

WOD

1-Mile Run (Time)

Max Effort 1-Mile Run
Warm up with:

Calf stretches

butt kicks

toe kicks

joint openers

MAX WEEK

Deadlift

1×1

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s