Main – CrossFit
Happy Cinco De Mayo! Head down to CANS with some of your classmates for a celebration!
Burgener Warm-up (No Measure)
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
Hang Snatch (High Hang Snatch – 6 X 3, record best set)
You can catch in the power, squat, or split position. Don’t set the load down between reps. Just back to the high hang, move up in weight early and try to stay at the same weight… but increase if too light at any point.
Pre Fatigued OHS (Time)
40 OHS 95/65
RX+ Does Muscleups instead of Pullups and OHS @ 115/75lb.
Move through the OHS at a quick pace. It is all about the OHS!
Foam Roll back and shoulders, lats and quads. LAX ball in the first rib and traps.