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7/24/2015

23
Jul

7/24/2015

Midcoast CrossFit – CrossFit

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

(No Measure)

MOBILITY:

Shoulder smash

Couch stretch

Pigeon stretch

Samson stretch with PVC

PVC pass thru (15)

PVC OHS (2×10)

DYNAMIC:

-Alternating 1 leg hop stabilization.

– Switch feet each hop. Hold for 2 seconds. Down and back

2×10 jump squats

2×10 mountain climbers.

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

Hang Snatch (2-2-2-2-2-2)

Hang snatch (land in a squat) aka hang (squat) snatch.

Metcon (Time)

400 m run

3 hang power snatch (45/33)(75/55)(95/65)

3 HSPU (assisted)(1 mat)(deficit)

6 hang power snatch

6 HSPU

9 hang power snatch

9 HSPU

6 hang power snatch

6 HSPU

3 hang power snatch

3 HSPU

400 m run

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