Monday 04092018

CrossFit Pella – CrossFit

Dynamic warmup 3 (No Measure)

Row 250m

5 Samson stretches

10 overhead wall slides

10 pushups

Repeat 2x

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)

If needed substitute cleans and front squats.

If needed substitue hang snatches instead of from the floor.

Review snatch and OHS techniques, warm up with empty bar

MetCon: Rx is 75/55 (choose a weight that can be done fresh 10x)

1 snatch, 2 OHS, 10 toes to bar

2 snatch, 2 OHS, 9 toes to bar

3 snatch, 2 OHS, 8 toes to bar

4 snatch, 2 OHS, 7 toes to bar

5 snatch, 2 OHS, 6 toes to bar

6 snatch, 2 OHS, 5 toes to bar

7 snatch, 2 OHS, 4 toes to bar

8 snatch, 2 OHS, 3 toes to bar

9 snatch, 2 OHS, 2 toes to bar

10 snatch, 2 OHS, 1 toes to bar

*scale toes to bar by doing them on the floor or doing knee raises

Finish: Supermans 3 x 15

Mobility: Crossover symmetry