FIT 12/29/2017

Posted on December 29, 2017 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

10-8-6-4-2

Cal Row

Alt Toe Touch

Plank to Push Up

Skill Work

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

Metcon

Metcon (No Measure)

Every 2 minutes for 9 Rounds

Round 1 – 2: 3 Snatches (Mix Power/Full)

Round 3 – 4: 2 Snatches (1 Pwr+1 Hang Full)

Round 5 – 6: 2 Full Snatches

Round 7-8-9: 1 Full Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

150m Run

12 Toe to Bar

9 Bar Facing Burpee Bar Jump

This entry was posted in Uncategorized. Bookmark the permalink. ← FIT 12/28/2017 FIT 12/30/2017 →