Monday, November 25, 2019

Power CrossFit – CrossFit

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WARM-UP

800 meter warmup Row

2 ROUNDS:

10 meter butt kicks

10 meter toe kicks

Calf stretches

10 meter Samson Stretch

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)

FOR TIME:

-7 Bear Complex (115/75#)

50 Lunges

400 meter Run

-5 Bear Complex

40 Lunges

400 meter Run

-3 Bear Complex

30 Lunges

400 meter Run

🐻

1 bear complex consists of:

1 power clean

1 front squat

1 push press

1 back squat

1 push press

STRENGTH

Back Squat (1×8)

Warm up with an empty bar to 50% then do:

10 reps at 60% of 1RM

10 reps at 65% of 1RM

8 reps at 70% of 1RM

8 reps at 75% of 1RM

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