Tuesday, January 9, 2018

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

“The Ben Rogers” (Time)

For Time

-800 meter Run

-50 Hang Power Cleans (115/75 lbs)

-600 meter Run

-30 Hang Power Cleans (155/105 lbs)

-400 meter Run

-10 Hang Power Cleans (185/125 lbs)

RX:

(75/55 lbs)

(95/65 lbs)

(135/95 lbs)

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