Tuesday, September 12, 2017

Power CrossFit – CrossFit

WARM-UP

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

STRENGTH

5 min EMOM:

-1 Snatch

*work up to a heavy snatch before EMOM. Do not exceed 85% of 1RM

5 min EMOM:

-1 Snatch Balance (should be heavier than EMOM weight above but listen to your shoulders)

-1 Overhead Squat (HAP with perfect form)

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

“Jenny”

20 min AMRAP:

-20 Overhead Squats (45/35#)

-20 Back Squats (45/35#)

-400 meter Run

CORE WORK

Metcon (AMRAP – Reps)

Tabata 8 RDS

-20 sec Russian twist (30/20#)

-10 sec Rest

-20 sec Flutter Kicks

-10 sec Rest

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