Tuesday, September 22, 2020

Power CrossFit – CrossFit

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WARM-UP

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)

* 30 Overhead Squats (95/65#)

* 10 Box Jumps (24/20″)

* 20 Overhead Squats

* 20 Box Jumps

* 10 Overhead Squats

* 30 Box Jumps

CORE WORK

Metcon (No Measure)

2 ROUNDS OF:

25 V-UPS

25 Weighted Sit-ups

25 Flutter Kicks

25 Russian Twist

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