Tuesday, June 18, 2019

Power CrossFit – CrossFit

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WARM-UP

Warm up (No Measure)

-Row 1000m or 800m jog

-Do 5-10 reps of each movement from today’s Metcon with no weight or an empty bar.
Use a broomstick or a light bar to warm up and do some box step overs.

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
This warmup is not only a calorie burner but it will help you with your snatches, cleans, deadlifts and overhead squats.

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

15 min AMRAP:

• 2 Hang Power Cleans (95/65#)

• 2 Box Jump Overs (24/20″)

• 4 Hang Power Cleans (95/65#)

• 4 Box Jump Overs (24/20″)

• 6 Hang Power Cleans (95/65#)

• 6 Box Jump Overs (24/20″)

… continue pattern until time.

CORE WORK

Metcon (AMRAP – Reps)

4 rounds:

• 30 sec Mountain Climbers

• 20 sec Rest

• 30 sec Plank on Elbows

• 20 sec Rest
Count mountain climber reps (right knee to elbow then left knee to elbow equals 1 rep) and don’t sandbag the plank. Rx is only if you hold your plank.

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