Freaky Friday

Posted: 20th November 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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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

Weightlifting

Snatch Complex (high hang/mid-thigh/floor) (1,1,1,1,1,1,1,1)

Every 3 minutes, for 24 minutes (8 sets) of:

3-Position Snatch

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

Metcon

Partner WOD: DL/Burpee Box Jumps (AMRAP – Rounds and Reps)

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:

8 Deadlifts (225/155 lbs)

8 Burpee Box Jump-Overs (24″/20″)

*Your partner and you will have the SAME score.

Buy-Out

200 m Sled Push/Pull/Drag (No Measure)

*Pick a weight and move it 200 m in any combination of ways you want.

Buy Out: Couch Stretch/Lat Stretch (No Measure)

Couch Stretch: 2-3 Minutes ea leg

Lat Stretch: 2-3 Minutes ea arm

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