Friday 09212018


CrossFit Pella – CrossFit

Warmup Z (No Measure)

20 curtsy lunges (10/10)

10 push-ups

20 single arm OH squats w/DB

(10/10)

10 Kip swings

20 curtsy lunges (10/10)

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

Back Squat (Work up to heavy set of 5, then 75% of 5 at 8-8-8)

Metcon (Time)

MetCon:

100 Hang snatches (75/55)*Scale to 75 or 50, do hang cleans if needed.

At the top of every minute do 5 burpees

Finish: L-sits for max time or battle ropes

Mobility: as needed

Thursday 09202018


CrossFit Pella – CrossFit

Warm-up Lunges (No Measure)

10 PVC pass throughs

10 PVC OHS

20 lunges (10/10)

10 sit ups

Repeat 3 x

Metcon (Time)

MetCon:

Run 800m

Then 4 rounds:

250m farmer carry

30 walking lunges

1 minute plank

Finish/mobility: ROMWOD

Wednesday 09192018


CrossFit Pella – CrossFit

Warm Up B (No Measure)

Run 400M before and after

2-3 rounds of:

10 Pass throughs

10 OHS with PVC

10 Knees to Elbow

10 Push-ups

Metcon (No Measure)

If you’ve missed squats this week, make them up otherwise do this:

Strength:

3 x 10-15 of each movement

Light lateral raises

Upright dumbbell rows

Bent over dumbbell rows

Metcon (Time)

MetCon:

4 rounds:

5 squat cleans (meant to be challenging)

25 double unders (75 singles)

Finish: jog an easy 800 to recover legs

Mobility: using bar roll out quads
OR… do a nice long ROMWOD, roll out, row, recover with coffee