Open Prep Week 2, Day 2

By Sean 0
January 10 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

10 Y’s

10 T’s

10 Reverse flyes

10 DB OHS

Weightlifting

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

Snatch Grip Deadlift (3×3)

Work up to 125% of max snatch

Snatch Pull (3×2)

Use 85% of max snatch pull

Snatch (3×1)

Bitch Work

Metcon (Time)

3 rounds:

8 snatch

8 sit ups

8 bar facing burpees

R1 = 115/75

R2 = 125/85

R3 = 135/95

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