CrossFit – Tue, Apr 14
FREE GUEST DAY Sat. 4/18 8,9,& 10am2 Youth Summer Programs
June 8 – Aug 7th
3-3:45 ages 13-17
3:45-4:30 Ages 8-17
Check your email for details
June 8 – Aug 7th
3-3:45 ages 13-17
3:45-4:30 Ages 8-17
Check your email for details
Warm-up
Burgener Warm-up
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
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 (5@75%, 3@85%, max @ 95%)
Metcon (AMRAP – Rounds and Reps)
1 mi work 1 min rest
6 Rounds
10 Power Snatch 75/55 (115/75)
max double unders
Cooldown
Bretzel
Prone shoulder
Calf
400 m run
10 pvc
pass thru
ohs
w/barbell:
5- sotts press
5 snatch pull
5 full snatch