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CrossFit 9.8.15

7
Sep

CrossFit 9.8.15

CFPC – CrossFit

Warm-up

“The Other Total”

Warm-up, move to barbell and increase until you reach a “heavy load”. Perform 3 attempts for today’s “Heavy Single” before moving on to begin again on the next barbell movement.

Warm-up (No Measure)

Prior to Clean-

BURGENER WARM-UP:

w/ PVC pipe

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Then;

2 Rounds:

15 Heavy russian swings

6 per leg, Single leg KB RDL (lighter kb)

10 PVC Pass through+toe touch

Prior to Bench Press-

2 Rounds:

:30 sec plank hold

10 Push-ups

Prior to Overhead squats-

SKILL TRANSFER EXERCISES:

W/ Barbell

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat

Weightlifting

Record each Lift’s heaviest achieved weight in The Other Total, as well as individually.

A: Clean (Record your heaviest clean today)

B: Bench Press (Record your heaviest bench press today)

C: Overhead Squat (Record your heaviest overhead squat today)