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November Challenge – Day 5

By Lori|2019-10-30T19:23:04-07:00November 5th, 2019|Uncategorized|

Day 5: 30 Burpees

Title

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2411 Old Crow Canyon Rd, Ste N

San Ramon, California

What is CrossFit & Getting Started

NEXT WOD

CrossFit - Sat, Apr 20

7th Annual Cinco de Mayo In House Throwdown 5/5 7:30am Teams of 2 - coed. Rx, Masters and Scaled divisions. $100 a team includes T-shirt & lunch. Sign up on the Chalkboard Wall.

Warm-up

2x

10 PVC Pass Thru

5 ea around the world

25 ft runners lunge

25 ft samson

10 OHS (pvc)

5 Ea ATG split

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

with empty bar

Snatch (4x3 80-90%)

Randy (Time)

For Time:
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Cooldown

kneeling hamstring
kneeling lat
band shoulder

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