CrossFit – Mon, Mar 27
Congratulations Steph, Evelyn & Coach Tim on advancing to the Masters Age Group Quarterfinals!Congratulations to our 27 members and 3 coaches that completed the CFSR 75 Hard Challenge!
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
EMOM
Snatch (5×4 70-80%)
Metcon (AMRAP – Rounds)
15 Min EMOM
1. Row 250/200M (rx+ 300/250)
2. 6 Burpees over Bar, 6 Ground to overhead 95/65 (rx+ 115/75)
3. 12 Hollow Rocks (rx+ 15)
6 min Emom 45-55%
1 snatch pull
1 hang power snatch
1 OHS
1 Snatch Balance
1 Full Snatch