Tuesday, January 10, 2017

Power CrossFit – CrossFit

FITNESS

warm up (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

Metcon (Time)

“Running Bear”

-7 sets of Bear complex

-200 meter run

-5 sets of Bear complex

-400 meter run

-3 sets of Bear complex

-800 meter run

1 Bear Complex =

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

RX PLUS-135/95#

RX-95/65#

Scaled- Perfect form. Row 600 meters if you can not run just yet.

PERFORMANCE

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

Hang Clean (6×5@65%)

1×5@30%

1×5@40%

1×3@50%

6×5@65%

Strict Press (6×5@60%)

1×5@30%

1×5@40%

1×3@50%

6×5@60%

Front Squat (6×5@60%)

1×5@30%

1×5@40%

1×3@50%

6×5@60%

Pull-ups (3xME)

3xMax Effort

Get the most out of your 3 attempts. Do strict pull-ups or strict with a band.

ROMWOD

STRENGTH

Refer to spreadsheet.

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