Monday, December 11, 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 (Time)

21-15-9

Hang Squat cleans (135/95#)

Toes to Bar

Pull-ups

400 meter run btw rounds

STRENGTH

Follow your spreadsheet. But we all know Monday’s are for squatting. 🙌🏼

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