Friday, April 23, 2021

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)

10 Rounds for Time

3 Power Snatches (95/65#)

15 Wall Ball Shots (20/14 lb)

STRENGTH

Wide grip strict pull ups 3×10-12

Deadlift 3×3-5

BB Rows 3×10-12

Shrugs 3×10-12

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