FIT 9/19/2017

Posted on September 19, 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

STOH (3RM)

Start at 50%. Every 90 seconds perform 3 reps until daily mx is reached. Score is final weight achieved.

Metcon

Metcon (Time)

Every 3mins For 7 Rounds:

4 Power Cleans, 205/145#

8 Toes to Bar

12 Box Jumps, 24/20″

36 DUs

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