Tuesday, September

Power CrossFit – CrossFit

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Warm up (No Measure)

-800m slow row, 400m jog or 2 minute slow bike

-Do 5 reps of each movement from today’s Metcon with no weight or an empty bar.

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)

“Douglas Miller”

5 Rounds for Time

1 Power Clean (135/95 lb)

2 Thrusters (135/95 lb)

3 Power Snatches (135/95 lb)

4 Push Presses (135/95 lb)

5 Front Squats (135/95 lb)

6 Deadlifts (135/95 lb)

Rx Plus is as written.

Rx-(95/65#)

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