FIT 11/8/2017

Posted on November 8, 2017 by dafactoryadmin

Da Factory Training – 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

Strength Work

Metcon (Weight)

2 Full Clean + 2 Jerk
Every 90 seconds for 7 rounds. Increase weight each set. Score is final weight achieved.

Metcon

Metcon (Time)

3 Rounds:

400m Run

30 KB Swings

20 Push-ups

10 Goblet Squats

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