Week 6: Day 4 (Deload Week)

Midcoast CrossFit – CrossFit

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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)