181113

CrossFit McComb – CrossFit

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

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

Metcon (Weight)

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every minute, on the minute, for 5 minutes:

High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):

Clean x 1 rep @ 80+% of 1-RM Clean
score is weight used for the last sets

https://www.crossfitinvictus.com/wod/october-30-2018-performance/

Metcon (Time)

Three rounds for time of:

10 Hang Squat Cleans (155/105 lbs)

10 Burpee Box Jumps (24″/20″)

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