CrossFit – Mon, Aug 5
Warm Up
Snatch Deadlift + Floating Snatch Pull + Floating Power Snatch + Floating Pause Snatch (Weight)
*Do a Set every 2 mins
4 Sets
1 Snatch Deadlift to Mid Thigh + 1 Floating Snatch Pull + 1 Floating Power Snatch to Parallel + 1 Floating Pause Snatch @60-65% 1RM Power Snatch
*Pause in Receive of floating pause snatch for 3 seconds
** Start at 60-65% of 1 RM Power Snatch and build
*** All Touch (Float) and Go
Metcon Warm Up
Movement Prep/Activation
2:00 Echo Bike (Easy)
Burgener Warm Up Clean 3-5 Reps of each movement (all to Power Position)
Warm Up to workout weights
Fort Worth, Texas (3 Rounds for reps)
30/24 Cal Echo Bike
20 Power Cleans (185/125)
-rest 3 Minutes-
30/24 Cal Echo Bike
15 Power Cleans (205/135)
-rest 3 Minutes-
30/24 Cal Echo Bike
10 Power Cleans (225/155)
Time Cap Each Set 5 Mins
Intended Workout RPE 7.5-8.5 Intensity
Hip Halo Activation
-10 Side Step R/L
-10 Forward/Backward Walk R/L
-10 Glute Bridges
-10 Single Leg Glute Bridges
-10 Bird Dogs R/L
-10 Squats
Movement Prep
2 Sets
5 Tempo Heel Elevated Goblet Squat (5s down, 5s up)
10 Heavy Kettlebell Gorilla Row (5 each side)
:45 Double Kettlebell Flutter Kick
Barbell Prep
Snatch Burgner Warmup w PVC
Snatch Burgner Warm Up with Light Barbell