Monday 03052018


CrossFit Pella – CrossFit

Dynamic warmup 1 (No Measure)

50 high knees

50 butt kicks

40 mountain climbers

40 lunges

30 jumping jacks

30 air squats

20 push-ups

20 sit ups

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

Metcon (Time)

10 RFT (scale to cleans and front squats if needed)

1 power snatch

3 overhead squat

(choose a weight about 60% 1RM snatch or OH squat, whichever is weaker lift)
Record weight in score comments

Metcon (Time)

Rest until all are finished, then:

With a partner row 3000m, divide as desired (or if not raining and up for it, run instead)

Finish: 5-10 wall walks

Mobility: Crossover symmetry work