Monday 2-27-17

Coach's thoughts on today:
If you're not a rock star O-lifter than make sure you're getting with your coach on each set to get these lifts figured out. There should be no "hitch" on the way up through your jump. I can not stress enough how awesome these lifts are. Seriously these build a minimum of 8 of the 10 general skills so please don't make me beg you to figure this stuff out. A CrossFitter without good O-lifts is not a good CrossFitter.
We're going to follow this up with a quick and dirty AMRAP. A basic push-pull combo if you hit it hard you can really wind that motor up and get a good burn in.

Warm-up:15min

  • Burgener Warm-up

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:25min

  • Form: Hang Power Clean (5x3)

Warm-up to a heavy 3 that maintains good form. then perform 5 sets at that weight.

  • Con: Hang Clean (3-3-3-3-3)

  • Int: Clean (5-3-3-1-1-1)

Metcon:5min

  • Form: Metcon (AMRAP - Reps)

5min AMRAP

10 Push Press
10 Ring Rows

  • C/I: Metcon (AMRAP - Reps)

5min AMRAP

10 Push Press (95/65 -- 135/95)
10 Pull-ups (RX+ Chest to bar)