Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 500m

Calf stretches

SamsonStretch

Caterpillar

1 ROUND NOT FOR TIME:

10 back extensions

10 knees to chest

10 toe kicks

10 butt kicks

10 unbroken double unders attempts

WORKOUT OF THE DAY

Metcon (Time)

5 Rounds For Time:

15 Deadlifts (135/95#)

200 meter Sprint

20 Abmat Sit-ups

STRENGTH

It looks like a ton of work but it isn’t.

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

Snatch technique

EMOMx8:

Odd: Power Snatch + Snatch Balance, stay below 65%

Even: Hang Squat Snatch + OHS, stay below 65%
Start with a broom stick and work your way up if need be.