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12
Dec

191212

CrossFit Rectify – CrossFit

Warm-up

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

Skill

10-15 min Drilling on Position

5-6 rds

1 High Hang Power ( Hip)

1 Low Hang Power ( Above Knee)

1 From Ground Power ( Shin )

Start light and go up

L1 – 1 High Pull

1 Muscle

1 OH Squat

PVC to Training bar

Metcon

Metcon (Time)

5 Rds

6 Power Snatches 115/75

100 m Run
L2 – 95/55

L1 – 75/35 or OH Squats

Are you #Ready2Rectify?