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