Tuesday, August 15, 2017

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

Warm up (No Measure)

Row 1,000 meters

WORKOUT OF THE DAY

NO REST BETWEEN METCONS

Metcon (Weight)

5 minutes EMOM:

-3 SNATCHES

Metcon (Weight)

5 minutes EMOM

-2 Push Press

-1 OH Squat

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

-8 Push-Ups

-8 KB Deadlift (1.5/1pd x 2)

-8 KB OH Lunges (1.5/1pd x 2)

*scale overhead lunges by using a plate.

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