Open Prep Week 5, Day 4

By Sean 0
October 02 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

400m run

10 burpees

1:00 dynamic chest/shoulder opener

1:00 PVC mobility

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

Metcon (Weight)

Snatch High Pull + Muscle Snatch + Drop Snatch

40% – 3×2

Squat Snatch (3×1)

70% x2

75% x2

80% 3×1

70% x5

Bitch Work

Metcon (No Measure)

Hip Bridge

3×15 at moderate Weight

3×15 Glute Ham Raise

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