Monday 06042018


CrossFit Pella – CrossFit

Body weight warm up (No Measure)

25 air squats

20 jumping jacks

15 pushups

10 sit ups

5 burpees

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

Snatch Balance (Work on skill, then 5-5-4-4-3-3)

Squat Snatch (3-3-3-3-3)

Metcon (Time)

MetCon:

21-15-9

Hang snatch (75/55)*

Burpees

Front squats (75/55)

*should be able to go nearly unbroken, switch to cleans if needed.

Finish: planks 4 x 1 minute with 30 second rest between

Mobility: crossover symmetry/shoulder work