CrossFit – Sat, May 9
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!
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
Clean and Jerk (Weight)
6×3 80-90%
Metcon (AMRAP – Rounds and Reps)
8 Min Amrap
5 Hang Power Snatch 75/55 (rx+ 115/75)
10 Burpees over the bar
Cooldown
prone shoulder
½ kneeling thoriacic rotation
pigeon
3x
10 pvc pass thru
100 m run