Power CrossFit – CrossFit
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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