CrossFit – Mon, Aug 28
Warm Up – Monday
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Focus on footwork and finishing pull
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Focus on footwork and finishing pull
Snatch (5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM Snatch)
* Complete a set every 1:30 *
* Complete a set every 1:30 *
into
3 sets: 3 Snatch Balance (@ 80% of 1RM Snatch)
* Complete a set every 1:30 *)
Metcon Monday (Time)
15:00 AMRAP
10 Single Dumbbell Box Step Ups (50/35) (20)
20 V-Ups
50ft Single Dumbbell Walking Lunge (50/35)
(KG conv: 22.5/15 DB)
10 Single Dumbbell Box Step Ups (50/35) (20)
20 V-Ups
50ft Single Dumbbell Walking Lunge (50/35)
(KG conv: 22.5/15 DB)
Monday Optional Extra
Pump
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
6 (each arm and both) Alt. DB Tempo Incline Bench + Double DB Incline Bench @ Moderate weight – maintain control and quality
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 3 min b/t rounds-