Wednesday, August 8, 2018

Power CrossFit – CrossFit

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WARM-UP

warm up (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

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)

10-9-8-7-6-5-4-3-2-1

Power Snatch (95/65#)

20-18-16-14-12-10-8-6-4-2

Walking Lunges (35/20#)

STRENGTH

7 sets of complex @ 70% of 1RM

Press Complex (7X1 Press Complex)

Press Complex

Shoulder (Strict) Press -4 Reps

Push Press – 2 Reps

Split Jerk – 1 Rep

7 sets working at 70% of 1 RM Shoulder Press

GOAT WORK

Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!

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