Freaky Friday

Posted: 22nd July 2016 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

CrossFit Tiffin – CrossFit

View Public Whiteboard

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

2 Squat Snatches + 1 Overhead Squat (1,1,1,1,1,1,1,1,1,1)

Every 2 minutes, for 20 minutes (10 sets)

Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.

Metcon

For Time: Run/Snatch/Burpee (Time)

For time:

Run 400 Meters

10 Squat Snatches (135/95 lbs)

20 Burpees Over the Barbell

Run 800 Meters

20 Burpees Over the Barbell

10 Squat Snatches (135/95 lbs)

Run 400 Meters

Buy-Out

Buy Out: Calf Stretch/Squat hold (No Measure)

Calf stretch 2 min ea leg

Squat hold 3 minutes

Comments are closed.