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7/16/2015

15
Jul

7/16/2015

Midcoast CrossFit – CrossFit

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Arrival warm up (1 mile) (No Measure)

1 mile run/ 1200 m row

Foam roll/PVC roll

4 way banded stretch

(No Measure)

Mobility:

Shoulder smash

Upward downward dog

PVC pass thru (15)

PVC figure 8’s (15)

PVC OHS (15)

KB squat sway

KB good mornings

Dynamic:

Inch worm

Burpee broad jump

Plank walk

Walking lunges 2×12

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

Overhead Squat (From floor 3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

12 min time cap:

Score is total reps

(1 time through is 120 reps)

If you get through the whole cycle once that would be 1 round plus however many reps you got. Otherwise it is for total reps.

2 power snatch (75/55)(95/65)(115/85)

2 OHS

6 burpee to target (4-6 inches above reach)

3 power snatch

2 OHS

12 burpee to target

4 power snatch

2 OHS

18 burpee to target

5 power snatch

2 OHS

24 burpee to target

6 power snatch

2 OHS

30 burpee to target

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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