11-03-2019 CrossFit YiQi

YiQi – CrossFit

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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

Warm-up

Weightlifting

15:00…

3 Position Snatch (Build to Daily 1RM)

1. Mid-Thigh

2. Just below the knee

3. The Floor

*Every 4:00-5:00 a 200m Jog

Snatch

Build to something heavy

Metcon

Metcon (Weight)

Every 3:00 x 7:

15/12 Cal Row

10 Heavy Wall-Balls (30/20lbs)

3 Power Snatch @ 60%+ (climbing)

Posted in: WOD