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CrossFit 7.11.16

10
Jul

CrossFit 7.11.16

Announcements

CrossFit Games is in 11 days! Look for a watch party announcement. We will be beginning a 6-weeks Gymnastics cycle the following week, MWF of our regular CrossFit classes working to develop pull-ups and dips, progressing to muscle-ups for the advanced athletes!

Please check your inbox for an Evite to our Social at Rodeo Goat on the 29th at 7pm, we hope to see you there!

CFPC – CrossFit

Weightlifting Day!!!

Warm-up

Warm-up (No Measure)

400m Jog

Lunge Walk 50′

Inch Work 25′

Burpee broad jump 25′

High Kicks 50′

Pivot Squats 50′

Couch stretch, 2 min right leg

10 Close grip kipp swings

Couch stretch, 2 min left leg

10 Close grip kipp swings

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

A: Snatch (7 x 1+1, 1 set every :90 sec)

B: Snatch Pull (3 x 3@100% Snatch max, 1 set every :90 sec)

C: Front Squat (5×3, 1 set every 2 min AHAP)