Thursday February 6 "Max Squat Snatch"

The Burgener Warm-Up

This warm-up helps train the SECOND and THIRD pulls of the snatch.  Repetition of these 6 sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk.  I recommend incorporating the Burgener Warm-Up to your daily routine when coming in, regardless of the workout.  

Warm Up

Burgener (using PVC or dowel):

Down & Up

Elbows High & Outside

Muscle Snatch

Snatch Land

Snatch Drop

Hang Power Snatch

Skill

Squat Snatch (5@50, 3@60, 3@70, 3@80, 1@90, 1@MAX)

Metcon

20 Thrusters

20 SDHP

20 Push Press

20 OHS

20 Front Squat

(95/65)

EMOM do 4 Push-ups

Compare to 030413

Tuesday's WOD

CrossFit Open

The first CrossFit Open WOD will be announced Wednesday evening at 8pm.  We will be validating scores for the CrossFit Open during all class times Thursday.  We will also add a 6:30pm class Friday nights for those signed up for the Open that cannot make it on Thursday.  If both of these days do not work, let a coach know and we can work something out.

For those of you that have still not signed up (we are up to 30!), there is still some time.  Here are a few reasons to sign up:

1. To push yourself even more than normal
2. To compare yourself to the world
3. To test yourself...you may even surprise yourself

Warm Up:

Coach's Choice

Skill:

*Every 30 seconds for 5 minutes do 2 reps OHS @ 50% of your 1 rep max

*Scaling options from trainer

Metcon:

(95/65)

20 Thrusters

20 SDHP

20 Push Press

20 OHS

20 Front Squat

Every minute on the minute (EMOM) do 4 Push-ups