Main – CrossFit
This is the last day before de-loading. Next week we will WOD without Strength components. Don’t ignore the need for de-load. We will be back on it soon. Programming will be focused on preparing athletes for World Wide WOD as well as Garage Games I – push yourselves where you can.
Warm-up
Coach Stretch
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
Weightlifting
Clean and Jerk (15 Minutes to get a 1RM CJ)
Metcon (Time)
Rest 3 minutes from the 15 minute clock on CJ, then –
Run 400M
2 Rounds of Cindy (5/10/15)
Rest exactly 5 minutes then start clock for Snatch
