Freaky Friday

Posted: 29th January 2016 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

Squat Snatch + 3 Overhead Squats (1,1,1,1,1)

Five sets of:

Snatch + 3 Overhead Squats

Rest 2 minutes

*Record heaviest weight lifted successfully.

Metcon

Metcon (Time)

Three rounds for time of:

15 Strict Handstand Push-Ups

20 Alternating Front Racked Reverse Lunges (135/95 lbs)

Buy-Out

Tabata Hollow Rocks (No Measure)

Eight sets of:

20 seconds of Hollow Rocks or Holds

Rest 10 seconds

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