Open Prep Week 5, Day 3

By Sean 0
February 05 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 rounds:

10 inchworm

10 burpees

10 OHS

10 sotts press

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)

Snatch Pull (3×2)

Snatch Balance (3×1)

Metcon

Snatch (10min AMRAP)

12 snatches at 70% of 1RM

6 snatches at 80%

3 snatches at 90%

With remaining time:

AMRAP snatch at 60%

Bitch Work

Overhead Squat (3×6/side)

Use 1 DB at a time

Yoke Walk (Time)

3×100′

Male use 2x bodyweight

Female use bodyweight

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