Monday, February 3, 2020

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)

5 rounds for time:

-10 Calorie Row

-10 Hang Squat Cleans (95/65#)

-200 meter Run

-10 Power Snatches (95/65#)

-10 Calorie Bike

STRENGTH

Back Squat (1×5 for max weight)

Test for a 5 rep max

Power Clean (5×3)

Work up to 5 sets of 3 reps.

SKILL

HSPU PROGRESSION:

-3 sets until failure with plates.

-Strict BB Press from eye level. 3×5

-Handstand hold until failure.

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