Throwdown Thursday

Posted: 28th June 2018 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

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

Every 2 minutes, for 20 minutes (10 sets) of:

Snatch x 1 rep

Suggested loading per set (by %): 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Buy-Out

Metcon (No Measure)

3 sets of each:

Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Ab-Wheel or Barbell Roll-Outs x 12-15 reps @ 3020

Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

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