Main – CrossFit
Warm-up
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
Stretches: Banded Bully, Super Rack, Sampson
Strength & Skill
Clean Segment Pull ([6.4.2] 3-3-3-2-2-2)
Pausing the Clean into three different positions, then driving at the finish. Positions: 1″ off the floor, knee, hips and then finish.
Metcon
Metcon (4 Rounds for reps)
13Feb2015
Tabata Special
8 rds. Tabata Inversion (10w:20r)
-Power Clean (135# / 105#)
8 rds. Tabata Normal (20w:10r)
-Shuttle Sprints
8 rds. Tabata Inversion (10w:20r)
-Thrusters (135# / 105#)
8 rds. Tabata Normal (20w:10r)
-Burpees
**Keep track of total reps in each movement, for scoring.
Cash Out
**Identify & Recover.
**Pick two mobility drills off the charts & practice.