Week 16 Day 2

Posted: April 17, 2017 in Uncategorized

26.2 CrossFit – CrossFit

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

Warm-up (No Measure)

2x Through

3 reps of each position with an empty barbell:

From the Tall Position:

Shrug, Shrug Elbows, Muscle Snatch, Overhead Squat, Tall Snatch

From the Hang Position:

Shrug, Shrug Elbows, Hang Squat Snatch, Snatch Grip Deadlift

Deadlift (5@40% 5@50% 5@60% of tr max)

Deload

Metcon (Time)

For Time:

50 Med Ball Goblet Squats 20/14

25 Power Snatches 95/65

50 Med Ball Goblet Squats 20/14

<8 Mins

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s