Power CrossFit – CrossFit

View Public Whiteboard

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

Andi (Time)

For time:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats

♀ 45 lb. ♂ 65 lb.
To learn more about Andi click here

STRENGTH

Front Squat

-5 reps @ 60%

-5 reps @ 65%

-5 reps @ 70%

-5 reps @ 70%

Back Squat

-6 reps @ 65%

-6 reps @ 75%

-6 reps @ 80%

-6 reps @ 80%