Open Day Week 2, Day 1

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 rounds:

2:00 Machine of your choice

10 DB Single Leg RDL (R/L)

:30 HS Hold Shoulder Taps

-Then-

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

Squat Snatch (1×1)

Metcon

Metcon (2 Rounds for time)

2 sets:

3 rounds:

10 Dumbbell Snatch 50/35

5 wall walks

Rest 3:00 b/t sets.
***If you can’t do walk walks, sub 300m Ski erg.

Bitch Work

Metcon (2 Rounds for time)

Run

2 sets

800m rest :90

2x400m rest :30

4x200m rest :15

800m

Rest 3:00 b/t sets