15Sep2016

14
Sep

15Sep2016

CrossFit Reality – CrossFit

Warm-up

Burgener Warm-up (No Measure)

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

Gymnastics

Metcon (No Measure)

3 x Cross Over Symmetry

Weightlifting

Power Snatch (3×1 @ 80%+)

Perfect Form. Mark your feet. Make it repeatable! Do it over if it isn’t perfect.

Level 1 METCON

Metcon (Time)

Partner WOD

100 Push ups – one athlete works at a time

2 Rope climbs – each athlete must do 1

100 Kettlebell swings, 1.5Pood/1Pood – one athlete works at a time

2 Rope climbs – each athlete must do 1

100 Double-unders – – one athlete works at a time

2 Rope climbs – each athlete must do 1

100 Overhead squats (95/65lbs)- one athlete works at a time
135/95lb