26
Aug
Week 6: Day 4 (Deload Week)
Midcoast CrossFit – CrossFit
Extended warm up
Bergner warm up (detailed) (No Measure)
1. Down and up
(Bar is at waist, knees dip 1-2 inches and back up, and repeat)
2. Elbows high and outside
(Bar is at waist, dip down and up, on the way up bar continues to travel (collar bone level) as elbows come high and outside, and repeat)
3. Muscle snatch
(from waist, and repeat)
4. Bar on back snatch drop (2,4,6 inch)
(Bar on back, no dip, press bar up as body drops, and repeat)
5. Hang power (putting it all together, and repeat)
Strength
Hang Power Snatch (2-2-2-2)
Build each round
1-1.5 min rest between sets
WOD
Metcon (AMRAP – Rounds and Reps)
17 min AMRAP:
200 m run
8 power snatches (75/55)(95/65)
12 H.R. pushups
16 GHD (sit-ups)