Tuesday, March 2, 2021

Power CrossFit – CrossFit

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WARM UP (No Measure)

Samson stretch

Caterpillar

20x’s

push-ups

sit-ups

Leg swings forward and back

Leg swings side to side

Lateral lunges

Lunge and twist right then left 20 meters

Calf stretches

Butt kicks

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)

21-15-9

-Hang Power Clean (95/65#)

-Overhead Squats (95/65#)

-Burpee over the bar

STRENGTH

Snatch

Week 9 of 12: Hatch

• 3 reps at 75% of 1RM

• 2 reps at 85% of 1RM

• 1 rep at 95% of 1RM

• 1 rep at 98% of 1RM

Snatch Pull

• 5 reps at 95% of 1RM Snatch

• 5 reps at 100% of 1RM Snatch

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