Wednesday, September 6, 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 (Weight)

Take 5 minutes to work up to a heavy single Snatch

REST 3 MINUTES THEN

10 minutes EMOM

1 Squat Clean + 2 Push Jerks + 1 OH Squat

Use the weight established during the first 5 minutes for the EMOM

REST 3 MINUTES THEN

1000m Row (Time)

Max Effort 1000m Row

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