Tuesday: April 18th, 2017 CrossFit
Alpine CrossFit – CrossFit
Warm-up
A: 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
B: Warm-up (No Measure)
Barbell Cycling Progression: Perform 6-10 Repetitions at each movement
-Clean Grip Deadlift
-Hang Power Cleans
-Shoulder to Overhead Variations (Press, Push Press, Power Jerk, Split Jerk)
Weightlifting
Deadlift + Hang Power Clean + Shoulder to Overhead (6-6-6-6-6)
Perform the Designated Repetitions for each movement prior to moving on to the next. This is for max load throughout the complex.
2 Warm-Up sets followed by 3 attempts at best weight in the complex unbroken
Metcon
800m Run (Time)
Max Effort 800m Run
Cool Down
Accumulate 3 Minute Paleo Chair
Accumulate 60s Banded 3-Way Overhead Stretch