CrossFit – Mon, Apr 21
Monday 6:30pm is Beginners class starting 4/7.
It is open to everyone, a great class to spend more time on technique and form!

Warm-up

200 m run

Whiteboard

CGM – What is it, what can you learn from it?

Warm-up

10 leg swings

10 pvc pass thru

10 OHS

10 PVC sots press

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

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

Power Snatch (5@75%, 3@85%, max @ 95%)
Metcon (Time)

3 rounds

400 m run

12 ohs 75/55 (rx+95/65)

12 HPC

12 min cap

Cooldown

calf stretch

3 pos scorpion

couch

BEGINNERS CLASS

Same as CF – run, whiteboard, warm up, Burgener Warm up

Power Snatch lift

Metcon is different see below:

Metcon (Time)

Beginners Metcon

3 Rounds

400 M Run

12 OHS – if you cannot support the form with weight, do squats facing the wall with our arms up, hands touching the wall. Or use a pvc pipe against the rig.

12 Hang Power Cleans 45/35

12 min cap