181217

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 (Time)

Naughty (rxd)

15-12-9

P Snatch (95/65)

30 DU

Thrusters (95/65)

30 DU

Nice (scaled)

15-12-9

P Snatch (75/55)

30 DU (60 Singles)

Thrusters (75/55)

30 DU (60 Singles)

Share