CrossFit – Sat, Nov 16
Hoodie & Crewneck Preorder now through 12/2
Try on the samples to check your size.
$70 + tax – form on Bulletin board & was emailed 11/12The Giving Tree is up! We have 4 local families we are adopting this year. Please have gifts turned in UNWRAPPED with the gift tag TAPED on the gift by 12/9. We will have a community gift wrapping party on Thursday 12/12 – light refreshments will be served. Stay tuned for details!
Try on the samples to check your size.
$70 + tax – form on Bulletin board & was emailed 11/12The Giving Tree is up! We have 4 local families we are adopting this year. Please have gifts turned in UNWRAPPED with the gift tag TAPED on the gift by 12/9. We will have a community gift wrapping party on Thursday 12/12 – light refreshments will be served. Stay tuned 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
Use barbell if you can
Snatch (5@65, 5@75%, max@ 85%)
Metcon (AMRAP – Rounds and Reps)
15 Min amrap
right hand:
5 DB Clean & Jerk 30/20
5 DB Snatch
5 DB Curls
LEFT HAND
5 C&J
5 Snatch
5 DB Curls
15/12 Cal Row/Bike/Ski
Cooldown
Doorway Chest
Band Overhead
Bretzel
10 PVC pass thrus
10 OHS
5 around the world each direction
5 Snatch balance