Monday Madness

Posted: 24th August 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

2-3 Minute Bike Warm-Up/Buy-Out (No Measure)

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

Squat Snatch (1.1.1)

Every two minutes, for 16 minutes (8 sets) of:

Snatch x 1.1.1

(rest 5-7 seconds between singles)

Metcon

Partner: OHS/KB Swings/DU’s (Time)

In teams of two, partners alternate complete sets to complete 5 sets each of:

5 Overhead Squats (115/75)

15 Russian Kettlebell Swings (70/53)

30 Double-Unders

*If not Rx, choose a weight that will challenge you, but with which you should still be able to complete the 5 reps unbroken.

Buy-Out

2-3 Minute Bike Warm-Up/Buy-Out (No Measure)

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