03/19/2018

21
Mar

03/19/2018

Centennial CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

Run 400m or Row 500m

Coach’s Choice Dynamic Stretch

Metcon

Metcon (No Measure)

4 Rounds NFT:

30 sec handstand hold

10 air squats

200m run

Warm-up

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

Metcon (Weight)

5 rounds for max weight of:

5 unbroken sets of:

1 hang squat snatch (or 1 hang power snatch + 1 OHS)

1 behind the neck snatch grip push press

1 behind the neck snatch grip back squat thruster

Touch and go between each set.

Setting the bar down = 5 bar facing burpee (new Rx standard) penalty directly after completing that set