Nancie

26.2 CrossFit – CrossFit

“The single biggest problem in communication is the illusion that it has already taken place”. – George Bernard Shaw

Warm-up

Warm-up (No Measure)

run 400M

PVC

2 Rounds. . .

0:30 PVC Pass Throughs

0:30 PVC Around The World (0:15 each direction)

0:30 Active Spiderman

0:30 Squat Hold w/ Alternating Overhead Reach

0:30 PVC Overhead Squats

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
https://www.youtube.com/watch?v=mWffzvDGeg4

Weightlifting

Overhead Squat (15 Min Build to a heavy single)

5 Back Squats

5 Behind The Head Snatch Grip Presses

5 Snatch Grip Deadlifts

5 Snatches

5 Pausing Overhead Squats (0:03 pause in the bottom)

[Coach: constantly punching up on the bar and knees tracking over toes]

5 Overhead Squats

[Coach: constantly punching up on the bar; hips back then down]

LIGHTWEIGHT BARBELL

5 Overhead Squats

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#