Tuesday, February 2, 2021

Power CrossFit – CrossFit

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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

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