Monday Mayhem

Posted: 21st November 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 (1.1.1)

Every 3 minutes, for 18 minutes (6 sets) of:

Snatch x 1.1.1

(rest 7-10 seconds between singles)

Record heaviest weight lifted for 1.1.1.

Metcon

8 min AMRAP: PS/PP/BJ (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

20 Power Snatches (95/65 lbs)

20 Push Presses (95/65 lbs)

20 Box Jumps (24″/20″)

Buy-Out

Buy Out: Planks (No Measure)

Two sets of:

60 Second Prone Plank Hold

Rest 15 seconds

30 Second Left Side Plank Hold

Rest 15 seconds

30 Second Right Side Plank Hold

Rest 30 seconds

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