Monday, June 21, 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)

CASH IN 800 meter RUN

15 Hang Power Cleans

15 Bar Over Burpees

15 Power Cleans

15 Bar Over Burpees

15 Hang Squat Cleans

15 Bar Over Burpees

15 Squat Cleans

15 Bar Over Burpees

RX+ (155/115#)

RX (135/95#)

STRENGTH

Back Squat (5×3)

*BUILD IN WEIGHT ACROSS ALL SETS

*Not looking for a new 3 RM, work up to ~95% of your perceived 3RM

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