Tuesday, December 10, 2019

Power CrossFit – CrossFit

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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 – work 2 min – rest 1 minute until work is completed:

-60 Hang Snatch (75/55#)

-60 Ring Rows

-60 Goblet Squats (1.5pd/1pd)

-60 Push Press (75/55#)

-60 Kettlebell Swings (1.5pd/1pd)

SKILL

HSPU WORK

HSPU PROGRESSION:

-3 sets until failure with plates.

-Strict BB Press from eye level. 3×5

-Handstand hold until failure.

*score is total # of hspu reps

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