cross151

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

Weightlifting

Metcon (Weight)

Snatch

EMOM 5 min

Power Snatch + OHS 70%

build to 80%

Snatch (EMOM 5 minutes, 1 (Full) Snatch 80%)

Metcon

Metcon (Time)

For Time

Run / Clean & Jerk / Rope Climb

400 m / 15 / 3

400 m / 12 / 2

400 m / 9 / 1

RX weight – 135/95

Scaled – No greater than 60% 1RM

Cash-Out

Metcon (No Measure)

200 m walking lunges

RX+ hold 25/15# plate

03/29/2015

03/30/2015

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 […]
03/27/2015

3/28/15

Main – CrossFit Metcon Metcon (AMRAP – Reps) With a partner: 3,2,1 GO – Run 200m KB Swings (53)(35) =1 point ea. Minute 3 – Run […]
03/26/2015

3/27/15

Main – CrossFit Metcon Metcon (No Measure) Open Gym. Suggested WoD will be posted on the board. There will be limited opportunities for 15.5 to be […]
03/25/2015

3/26/15

Main – CrossFit Weightlifting Back Squat (5×3 @ 80-85%) Metcon Metcon (Time) 8 Rounds of Cindy for Time