CrossFit – Mon, Feb 10
Warm Up
Six Grandfathers (Time)
6 Sets
5 Shuttle Runs (50 ft)
10 Dumbbell Box Step Overs (50/35) (24/20)
5 Shuttle Runs (50ft)
rest 1:1 b/t sets
(1) Dumbbell for the step overs
Time Cap Each Set 2:15
Barbell Prep
Burgener Warm Up (Snatch)
3-5 Reps at each position – all to power position
Power Snatch (Wave 1
1 Power Snatch @65%
1 Power Snatch @70%
1 Power Snatch @75%
Wave 2
1 Power Snatch @70%
1 Power Snatch @75%
1 Power Snatch @80%
Wave 3
1 Power Snatch @75%
1 Power Snatch @80%
1 Power Snatch @85%
Wave 4
1 Power Snatch @80%
1 Power Snatch @75%
1 Power Snatch @65%
1 Power Snatch @70%
1 Power Snatch @75%
Wave 2
1 Power Snatch @70%
1 Power Snatch @75%
1 Power Snatch @80%
Wave 3
1 Power Snatch @75%
1 Power Snatch @80%
1 Power Snatch @85%
Wave 4
1 Power Snatch @80%
1 Power Snatch @75%
)
These Waves are about perfect technique
This is to work speed and fine tune technique
Do a wave every 3 minutes
Mobility
Hip Halo
Movement Prep
8:00 Moving Through
1:00 Jog
50ft Dumbbell Farmer Carry
10 Box Step Ups
1 Set
1 Shuttle Run (50 ft)
2 Dumbbell Box Step Over
1 Shuttle Run (50 ft)