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

Wednesday February 5

Warm Up

Dynamic Warm-up

Skill

OHS Technique

Metcon

In teams of 4:

Each member must complete 1 Suicide Run, then

100 Overhead Squats (95/65)

Suicide Run

100 Pull-ups

Suicide Run

100 Burpees

Suicide Run

100 KB Swings (70/55)

Suicide Run

100 SDHP (95/65)

Suicide Run

*One person per team works at a time

Friday July 19

Warm Up

Group Dynamic

Skill

Power Snatch (5@55,5@65,3@75,3@85,1+@95)

Metcon

4 rnds, AMRAP 3

5 OHS (135/95)

10 Toes 2 Bar

15 Push-ups

Rest 1 min b/t rnds

Pick up where leaving off

Monday 5/27

Warm Up

Dynamic Warm-up

Skill

 Overhead Squat review

Metcon

In teams of 2

AMRAP 40:

200 meter Run

Max Overhead Squat (empty bar)

*Partners switch performing OHS after each run

Tuesday 5/6

Warm Up

Coaches Choice

5 rnds:

:30 secs on/:30 secs off Handstand Holds

Skill

Every 30 seconds for 5 minutes perform 1 Overhead Squat @ 50% max & 2 Pistols

Use a box or stacked plates to learn form and depth

Metcon

5 rnds:

5 Muscle-ups or 5 Supine Ring Rows

10 Turkish Get-ups (go as heavy as possible)

250 m Row or 200 m Run

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

Monday's WOD

Warm Up:

Group Dynamic

2 attempts max reps Double Unders & Pull Ups (score best effort)

Skill:

5x3 Overhead Squat (60%,70%,80%,90%,100% of goal weight)

Metcon:

AMRAP 10

1 Chest 2 Bar Pull Up

4 Pistols (alternating)

5 Overhead Squats (95/65)

10 KB Swings (70/55)