Freaky Friday

Posted: 28th October 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

Overhead Squat (4,4,4,4,4,4)

Metcon

10 Min AMRAP: Pull-up/KB Snatches/BJ Overs (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Pull-Ups

10 Alternating One-Arm KB Snatches (53/35)

10 Box Jump Overs (24/20)

Buy-Out

Buy Out: Snow Angels/Hollow Holds (No Measure)

Three sets of:

Reverse Snow Angels x 20 reps

Rest 30 seconds

Hollow Hold x 60 seconds

Rest 30 seconds

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