Wednesday, January 6, 2021

Power CrossFit – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WORKOUT OF THE DAY

Metcon (Time)

30-20-10 reps for time:

– Chest-to-bar Pull-ups

– Deadlifts *

Round of 30: (135/95#)

Round of 20: (185/135#)

Round of 10: (225/155#)

STRENGTH 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

STRENGTH

Clean and Jerk (1 x 2 @ 80%)

-3 reps at 65% of 1RM

-3 reps at 75% of 1RM

-2 reps at 80% of 1RM

3 Position Clean Top to bottom

1.) Hi-hang- shoulders even with or slightly behind bar, bar in contact w/ pelvis.

2.) Hang- just above knee.

3.) From the floor.
3-Position Clean

-2 reps at 50% of 1RM Clean

-2 reps at 55% of 1RM Clean

-2 reps at 60% of 1RM Clean

-2 reps at 65% of 1RM Clean

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