Tuesday, August 1, 2017

Power CrossFit – CrossFit

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


This is for you Galen! 😊Today’s buy in will consist of a turkish get up. The turkish get up is traditionally performed with a kettle bell, but it can be performed with any object to include a dumbbell or barbell. The purpose of the turkish get up is to develop shoulder and core stability.  The turkish get up starts while laying on your back with one arm held perpendicular to the ground.  The shoulder must stay active and the arm locked out.  From here, the athlete will come to a bridge position then to a kneeling position, then stand.  Being able to stabilize the hip and shoulder will be key in manuevreing your body to hit the right positions.

Metcon (AMRAP – Reps)

Buy in:

Turkish Get Up

30 Reps (15 each arm)

 AMRAP 12 Minutes:

3 Power Snatch (95/65#)

5 Overhead Squats (95/65#)

7 T2B
RX Plus is only if you do the buy in.


That spreadsheet tho!💪🏼

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