Freaky Friday

Posted: 19th August 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

Hang Squat Snatch (1.1.1)

Every 2 minutes, for 16 minutes (8 sets):

Hang Snatch x 1.1.1

(rest 5-7 seconds between singles)

Build in load over the course of the eight sets.

*Record heaviest weight successfully lifted for 1.1.1.

Metcon

7 Min AMRAP: Snatch/TTB (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:

7 Hang Snatches (135/95 lbs)

14 Toes to Bar

*Hang power snatch is allowed.

Buy-Out

Buy Out: Pigeon/Squat hold (No Measure)

Right leg pigeon stretch- 2 min

Left leg pigeon stretch- 2 min

Sit in squat – 3 min

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