Nancy

Posted: 20th February 2015 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

(No Measure)

10 laps

20 lunges

5 laps

10 lunges

20 air squats

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

Weightlifting

Overhead Squat (3,3,3,3,3,3,3,3)

Every two minutes for 16 minutes (8 sets) perform 3 reps. Build in weight over the time period.

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*400 m = 10 laps around the gym.

Buy-Out

2 minute squat hold (No Measure)

Hold squat for 2 minutes
Stretch calves for 2 minutes each.

Stretch lats with band or ring for 2 mins each.

15 supermans

2 minute squat hold

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