Midcoast CrossFit - CrossFit Arrival warm up B (No Measure) (2 rounds) 200 m run/ 250 m row 10 air squats 10 hand release push-ups Foam roll/PVC roll (No Measure) Dynamic: Junkyard dog High knee skips (down and back) Lateral shuffle (down and back) Frankenstein walks (down and back) 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) Hang Snatch (After warm up, 3x4 building each set) Metcon (AMRAP - Rounds and Reps) 3 min AMRAP: 1 power snatch(75/55)(95/65)(115/85) 2 OHS (75/55)(95/65)(115/85) 3 pistols 1 min rest 3 min AMRAP: 1 power snatch 1 OHS 5 H.R push-ups 1 min rest 3 min AMRAP: 1 power snatch 2 OHS 4 lateral bar hops ** make sure you can OHS the weight that you snatch**
Posted on: Tue, 02 Dec 2014 01:00:23 +0000
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