Power CrossFit – CrossFit

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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)

5 ROUNDS OF:

– 6 Clean & Jerks

– 10 GHD Sit-ups

RX PLUS- (135/95#)

RX- (95/65#)

STRENGTH

Back Squat

Week 5 of 12: Hatch

– 8 reps at 65% of 1RM

– 6 reps at 75% of 1RM

– 4 reps at 85% of 1RM

– 4 reps at 90% of 1RM

Front Squat

– 5 reps at 70% of 1RM

– 4 reps at 80% of 1RM

– 3 reps at 85% of 1RM

– 3 reps at 90% of 1RM