Thursday, October 28, 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)

3 ROUNDS:

50 Box Step-Ups (24/20″)

15 Cleans (135/95#)

STRENGTH

Push Jerk

-3 reps at 75% of 1RM

-3 reps at 80% of 1RM

-3 reps at 85% of 1RM

-3 reps at 90% of 1RM

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