CrossFit – Sat, Apr 20
7th Annual Cinco de Mayo In House Throwdown 5/5 7:30am Teams of 2 – coed. Rx, Masters and Scaled divisions. $100 a team includes T-shirt & lunch. Sign up on the Chalkboard Wall.
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
with empty bar
Snatch (4×3 80-90%)
Randy (Time)
For Time:
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Cooldown
- kneeling hamstring
- kneeling lat
- band shoulder
2x
10 PVC Pass Thru
5 ea around the world
25 ft runners lunge
25 ft samson
10 OHS (pvc)
5 Ea ATG split