Tuesday, June 15, 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 (AMRAP – Rounds and Reps)

12 MIN AMRAP:

3 Power Snatches

6 Clean and Jerks

9 Wall Balls (20/14#)

RX Plus (115/75#)

RX- (85/55#)

CORE WORK

3 Rounds NFT

•25 GHD Sit-ups

•30 Seconds Weighted Plank Hold (heavy)

•12 Ab wheel or barbell rollouts

•15 Heavy Teapots per side

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