Power CrossFit – CrossFit
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
DO THE WARM-UP!!!!
WORKOUT OF THE DAY
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
(75/55#)
REST AS LONG AS YOU NEED TO
THEN
Metcon (No Measure)
Legs/Shoulders
-Back Squats 6 x 6-8
-Landmine Hack Squats 6 x 10-12
-Landmine Lunges 6 x 10-12
-Seated Military Press 6 x 6-8
-Dumbbell Lateral Raise 6 x 10-12
-Plate Front Raise 6 x 10-12
-Landmine press 6 x 10-12 each arm
Look… we aren’t doing this for time or weight. WE JUST DOING IT TO GET STRONGER, GET HEALTHIER AND LOOK GOOD! Just do it my people!!! It’s Friday! Let’s get it!!!🤘🏼
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