CrossFit – Tue, Mar 4
MARCH BINGO – grab your sheet!!!CrossFit Night out – for EVERYONE! Friday, 3/21 7pm Norm's in Danville
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 Balance (4×6 60-65%)
Metcon (Time)
6 Rounds
20 Air Squats
10 Deadlifts 95/65 (rx+ 135/95)
5 Hang Power Cleans
12 Min Cap
Cooldown
band overhead
band leg stretch
½ kneeling thoracic rotation
2 min Cardio
10 PVC Pass Thru
10 OHS
5 up/down dog