CrossFit 9/10

By: 0

Announcements

New Morning Schedule Begins Monday 9/16

6am-7am CrossFit Class Monday-Friday.
7am-8am Open Gym Monday, Wednesday, & Friday.
9am-10am CrossFit Class Monday, Wednesday, & Friday.
11am-12pm CrossFit Class Monday-Friday.
12pm-1:30pm Open Gym Monday-Friday.

The rest of the schedule will remain as is!

Stay Strong CrossFit – 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

Weightlifting

Snatch

EMOM for 12 min perform 3 Squat Snatch:

Min 1-4 @ 45-55%

Min 5-8 @ 55-65%

Min 9-12 @ 65-75%

*Today’s goal, practice cycling submaximal weights with a short amount of recovery

*Reps do not need to be touch and go

WOD

Metcon (AMRAP – Reps)

5 Rounds

2:00 Work / 1:00 Rest

250m Row

Max Distance DBL DB FR Walking Lunge (50#/35#)

L1 (35#/20#)

Rx (As Written)

Rx+ (DBL KB Regional Lunge 53#/35# switch every 20ft)