Tuesday, January 16, 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

Metcon (Time)

RX:

5 ROUNDS:

-5 Hang Power Cleans (95/65#)

-10 Front Squats (95/65#)

-15 K2C

RX PLUS:

5 ROUNDS:

-5 Hang Power Cleans (135/95#)

-10 Front Squats (135/95#)

-15 T2B

*If you drop the bar or from the rig you run 400 meters.

STRENGTH

Back Squats

Back Squats

1×5 65%

1×5 75%

1×5 85%

Then

1xAMRAP 70%

Metcon (AMRAP – Reps)

1xAMRAP 70%

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