Power CrossFit – CrossFit
WORKOUT OF THE DAY
Metcon (AMRAP – Reps)
4 ROUNDS FOR MAX REPS:
3 minutes:
– 500 m Row
– Max Push-ups
REST
– 2 minutes:
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
Week 5 of 12: Hatch
– 3 reps at 75% of 1RM
– 2 reps at 85% of 1RM
– 1 rep at 90% of 1RM
– 1 rep at 95% of 1RM
Snatch grip behind the neck push press + overhead squats
-3 reps ea. at 75% of 1RM Snatch
– 3 reps ea. at 85% of 1RM Snatch
– 3 reps ea. at 95% of 1RM Snatch
