Tuesday, August 29, 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

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

10 min E2MOM:

-3-Position Power Snatch (Hip, Knee, Floor)

-3 Overhead Squats

Start with 50% of your 90% 1 rep max of snatch. Slightly increase weight to finish heavy.

REST 3 MINUTES THEN:

12 min AMRAP:

-3 Power Snatches (135/95#)

-6 Pull-ups

-9 HR Push-ups

-12 Air Squats

STRENGTH

Spreadsheets for all who are doing our personalized strength is on the counter.

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