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CrossFit McComb – CrossFit

:30 Seconds (No Measure)

:30 Seconds

Active Spidermans

Ankle Stretch

Active Samson

Push-up to Down Dog

Air Squats

Wide Stance Side Lunge

Barbell Warmup (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

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

3-Position Squat Snatch

In today’s edition of “Weightlifting Wednesday”, we’ll start by working on the three positions of the squat snatch. Athletes will build up a heavy complex of one squat snatch from the pocket, one inch above the knee, and floor. “Heavy” means that athletes only increase the weight to a load that they can still move well at.

T2B Movement Prep (No Measure)

Movement Prep

15 Second Hollow Hold on Ground

15 Second Arch Hold on Ground

– – – – – – – – – – – – – – – – – –

10 Second Hollow Hold on Bar

10 Second Arch Hold on Bar

– – – – – – – – – – – – – – – – – –

15 Second Hollow Hold on Ground

15 Second Arch Hold on Ground

– – – – – – – – – – – – – – – – – –

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Movement Substitutions

Reduce Reps

Knees to Chest

Toes as High as Possible

Metcon (Time)

For time:

40/30 Calories of Rowing

30 Power Snatches (115/75#)

20 Toes to Bar

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