Wednesday, May 24, 2017

Power CrossFit – CrossFit

CASH IN

800m Run (Time)

Max Effort 800m Run

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

WORKOUT OF THE DAY

Metcon (Time)

CrossFit.com WOD:

3 rounds for time of:

Row 250 meters

65-lb/45-lb squat snatches, 12 reps

21 push-ups

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