Monday Mayhem

Posted: 20th November 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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

Snatch (1, 1, 1, 1, 1, 1, 1)

Take 15-20 minutes to work up to a heavy, but not necessarily 1-RM Snatch

Metcon

Metcon (Weight)

Every minute, on the minute, for 20 minutes, perform:

3 Snatches

6 Burpees

*Score the total amount (in lbs) successfully snatched during the workout. You choose the weight you’d like to use. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.

*You may only go down in weight.

Buy-Out

Tabata Planks (No Measure)

Tabata Planks

8 Rrounds

20 sec work/20 sec rest

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