CrossFit – Wed, Apr 29
2 Youth Summer Programs
June 8 – Aug 7th
3-3:45 ages 13-17
3:45-4:30 Ages 8-17
Check your email for detailsFREE GUEST DAY – Wednesday May 6th.
Make sure your guest has completed the waiver!Member Appreciation Day
Saturday, May 9th
Earn a raffle ticket for each class you take May 2nd through 9th – so many prizes to win!
Multiple vendors and treats!
June 8 – Aug 7th
3-3:45 ages 13-17
3:45-4:30 Ages 8-17
Check your email for detailsFREE GUEST DAY – Wednesday May 6th.
Make sure your guest has completed the waiver!Member Appreciation Day
Saturday, May 9th
Earn a raffle ticket for each class you take May 2nd through 9th – so many prizes to win!
Multiple vendors and treats!
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
Overhead Squat (5×5 75-80%)
Metcon (AMRAP – Reps)
Tabata
- power snatch 54/35 (rx+ 75/55)
- Assault Bike
- Mtn Climbers
1 min rest between exercises – total reps = score
Cooldown
couch
pigeon
3 pos scorpion
Reverse Tabata Row/Assault Bike
10 pvc Pass Thru & OHS