Throwdown Thursday

Posted: 11th January 2018 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

High Hang Squat Snatch + Hang Squat Snatch (1, 1, 1, 1, 1, 1)

High Hang = from hip pocket

Hang = from between mid thigh and just above knee
A.

Every 2 minutes, for 12 minutes (6 sets):

High Hang Snatch + Hang Snatch

Build over the course of the six sets.

B.

Every 2 minutes, for 6 minutes (3 sets):

4-Position Halting Snatch Deadlift x 1 rep

(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)

Metcon

Four sets max reps: Bike/BoxJumps/TTB (4 Rounds for reps)

Four sets for max reps/calories:

30 seconds of Assault Bike (for calories)

Rest 30 seconds

30 seconds of Box Jumps (24″/20″)

Rest 30 seconds

30 seconds of Toes to Bar

Rest 30 seconds

Buy-Out

Buy Out: BB Row/V-up (No Measure)

Two or Three sets, not for time, of:

Bent-Over Barbell Row x 5-6 reps @ 2111

Rest 45 seconds

V-Ups x 30 reps

Rest 45 seconds

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