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CrossFit McComb – CrossFit

OHS Warm up (No Measure)

Warmup:

Run 200m + Walk 100m with a med ball overhead x 2

10 PVC pass thrus + 5/5 PVC around the worlds + 5/5 single leg RDL with PVC on top of foot + 10/10 leg swings holding PVC in opposite hand + 10 PVC pass thru’s in the bottom of the squat

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 (10 Rounds for weight)

Every 2 minutes, for 20 minutes (10 sets):

Hang Snatch + Snatch

Build over the course of the 10 sets to today’s heavy complex.

Metcon (Time)

Three rounds for time of:

400 Meter Run

15 Overhead Squats (135/95 lbs)
Pick a weight that is challenging, heavier than you do for Nancy, but not something where you’ll need 3-4 sets to complete. Maybe two sets.

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