Tuesday 24 June 2014

Tuesday 24 June 2014

Crossfit 619

We are very excited for our HANDSTAND CLINIC on SATURDAY at 10am with Coach Anthony. All of our members are welcome.

Tuesday

Burgener Warm Up aka
Snatch Drills to Enhance Skills

1. Down and Finish (Speed through the middle)
2. Elbows High and Outside (Keep the Bar Close)
3. 1+2+Muscle Snatch (Strong Turnover)
4. Snatch Lands 2”,4”,6” (Footwork)
5. Snatch Drops (Footwork)

Skill Transfer Exercises

1. Snatch Push Press (Overhead Strength)
2. Overhead Squat (Core Development)
3. Heaving Snatch Balance (Fast Hands)
4. Snatch Balance – No Dip (Fast Hands, Fast Feet)
5. Snatch Balance (Fast Hands, Fast Feet)

Strength

Military Press 8 x 2
Every Minute on The Minute

Push Press 8 x 3
Every :90 Seconds

Close Grip Bench Bress 3 x 15
Every 2:30 Seconds

Supplemental Power/Strength
Before Military Press
10 x 1 Split Jerk
1 – 2 Minute Rest
After Bench Press
5 x 10 French Press
3 Minute Rest

Agatsu Benchmark Workout “Chrissy”

30 Tuck Jump Burpees

20 Kettle Bell swings
25 Tuck Jump Burpees

25 Kettle Bell swings
20 Tuck Jump Burpees

30 Kettle Bell swings
15 Tuck Jump Burpees

35 Kettle Bell swings
10 Tuck Jump Burpees

40 Kettle Bell swings
5 Tuck Jump Burpees

45 Kettle Bell swings

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