Monday 16 June 2014 | 619

Monday 16 June 2014

crossfit 619

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)

Front Squat Warm Up Partner Up with The I go, You Go Method

Front Squat 3 x 5
Front Squat 3 x 3 with 3 Second Pause bring the hips forward
Front Squat 4 x 1 ¼ Squats

Strength

Superset
Front Squats
5 x 3
Strict Handstand Push Ups
5 x 6
Every 2:30 Seconds

Superset
Front Squats
5 x 3
Strict Chest to Bar Pull Ups
5 x 6
Every 3 Minutes

Supplemental Power Development
6 x 1 High Hang Clean
6 x 1 Hang Clean from the Launch Position
6 x 1 Clean

Workout of The Day

CrossFit Benchmark WOD “Karen”
150 Wall Balls for Time

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