CrossFit August 28, 2019
CrossFit 8/28/19
Warm-up
Burgener Warm-up
20/15 calories on the bike then grab a barbell
Coach lead Burgener Warm-up
Perform 1 round of 5 of each movements:
Hang Snatch pull
Hang Snatch high pull
Hang muscle snatch
Overhead squat
Hang squat snatch
Full squat Snatch
Weightlifting
With a 24 minute running clock.
Snatch Balance (Heavy Single)
12 minutes to establish a heavy single
Overhead Squat (Heavy single)
12 minutes to establish a heavy single
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Cap: 5 minutes
Int: 105/70
Beg: 75/55
This is a sprint, choose a weight to allow you to stay under the time cap.
Homework
Hook grip and cycling.
https://www.youtube.com/watch?v=Twexifzz238
https://www.crossfitxtremeathletics.com/blog/the-art-of-touch-and-go-reps/barbell-cycling
Monday: Attend class
Tuesday- Thursday: EMOM 10 minutes 3 Squat Clean Thrusters (start light on monday and build weight every day). Focusing on regripping hook-grip
Friday: Test out Heavy 3 Cluster
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