Thursday, September 19, 2019

Power CrossFit – CrossFit

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WARM-UP

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 (Weight)

Take 10 minutes to find 1 RM Clean

REST 3 MINUTES THEN

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

10 Overhead Squats (95/65#)

10 T2B

10 Back Extensions

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