Wednesday, January 20, 2021

Power CrossFit – CrossFit

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WARM-UP

500 meter ROW

2 ROUNDS:

10 Push-ups

10 PP w/ empty bar

10 Box calf stretches each leg

10 meters butt kicks

10 meters toe touches

10 meters high knees

WORKOUT OF THE DAY

Metcon (Time)

FOR TIME:

18-15-12-9-6

-Pull-ups

-400 meter Run AFTER each set

Rx Plus

10-8-6-4-2

-Muscle ups

-400 meter Run AFTER each set

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

Snatch

• 3 reps at 70% of 1RM

• 3 reps at 80% of 1RM

• 2 reps at 85% of 1RM

• 1 rep at 90% of 1RM

Snatch Pull

• 5 reps at 85% of 1RM Snatch

• 5 reps at 95% of 1RM Snatch

• 5 reps at 105% of 1RM Snatch

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