18-04-2019 CrossFit YiQi

YiQi – CrossFit

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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

Weightlifting

Every 1:30 x 8 Sets:

SNATCH COMPLEX

1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat

*Start at 60% and build

Snatch

Metcon (Time)

10 Rounds For Time:

12 KB Swings

6 Push-Ups

3 Squat Snatch (60/40kg)

Posted in: WOD