201211

CrossFit McComb – CrossFit

Warm-up (No Measure)

400m run/500m row

20 pass throughs then

5 min AMRAP

line drills –

sampson stretch

spider man

bear crawl

toe walk

heel walk

Barbell Warmup (No Measure)

Barbell warmup

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press (BTN Snatch Grip Press)

5 front squats (OHS)

5 stiff leg deadlifts (Snatch Grip SLDL)

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

Clean and Jerk Movement Prep (No Measure)

2 Strict Press

2 Push Press

2 Push Jerks

_____________

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Clean and Jerks

Warm-up (No Measure)

Hang Clean & Jerk warm up to one of the heavier weights you plan to lift –

play in the ladder and see where you want to start and end

Speed Ladder 2 hang cleans + 1 jerk, time (Time)

Speed Ladder

2 hang cleans + 1 jerk

We’ll have one guy & one girl go at a time.

There will be bars set up – pick a starting point where you think you can get in 5 different weights – the last one should be very challenging – see how far you can get in 3 minutes

Ladies weights

35# – 45#- 55# – 65# – 75# – 85# – 95# – 105# – 115# – 125# – 135#

Guys Weights

45# – 65# – 75# – 95# – 105# – 115# – 135# – 155# – 175# – 185# – 195# – 225#

Speed Ladder 2 hang cleans + 1 jerk, volume (Weight)

Total weight lifted in the ladder

for example:

55#+75#+95# +105#+125# = 455#

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