Power CrossFit – CrossFit
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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