Call today: (305) 414-5568
1907 NW 79th Ave Doral, FL 33126

FIT 5/03/2017

Posted on 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

Metcon

Metcon (Weight)

EMOM for 8 minutes

2 Hang Snatch

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

7 T2B

9 Straight Leg Sit-Ups

11 Goblet Squats

RTG – 55/35

RX – 45/25

SC – 35/20

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *