050220

CrossFit Bruin – CrossFit

Warm-up (No Measure)

2 rounds, not for time of:

50 double unders

10 banded Good mornings

1x Burgener warm-up

The Burgener warm-up Consist Of:

4 reps of down & up

4 reps of dip, shrug, elbows high & outside

4 reps of muscle snatch

4 reps of snatch land

4 reps of overhead squat

4 reps of hang power snatch

4 reps of hang squat snatch

4 reps of squat snatch

*After the warm-up start slowly increasing loading until you begin your working sets.

Metcon (Weight)

Squat Snatch 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

Scaled:

Option 1.

Hang Squat Snatch 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

Option 2.

Power Snatch + Overhead Squat 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

Metcon (5 Rounds for time)

AT HOME:

5 rounds, each round for time, of:

15 L Arm Dumbbell Power Snatches, 50/35 lbs

15 R Arm Dumbbell Power Snatches, 50/35 lbs

15 Dumbbell Squats, 50/35 lbs

Rest 2 mins between each round.

Body Weight:

For time:

Walking Lunge, 200 m

R Side Plank, 2 mins

L Side Plank, 2 mins

Metcon (No Measure)

Optional Successory Work :

Shoulder Press : 12-12-12

Shoulder Press 12-12-12

Use the heaviest weight you can for each set.

Rest as needed between sets.

Leave a Reply

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close