Monday, August 17, 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 (Weight)

EMOM for 20 minutes:

1 Power Clean

2 Front Squats

1 Push Jerk

I suggest that you use 90% of your max Clean. However, feel free to wild out if you are feeling it.

STRENGTH/SKILL

DIPS (5 sets x 10 reps)

Scale appropriately:

box dips

bands on matador

body weight on matador

rings

weighted matador

weighted rings

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