Monday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

FOAM ROLLING | 5:00

1 set:

1:00 foam rolling upper and mid-back

1:00 foam rolling each lat (right and left side )

:30 foam rolling each calf (left and right side)

-Then-

3 rounds:

run 200-m

15 PVC pipe overhead squats

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

Extended Warm-up

Warm-up (No Measure)

SNATCH BUILD UP | 7:00

4 sets:

3 snatches (building)

Workout

Metcon (Time)

RX

9-6-3 reps for time:

Snatches (135/185 lb)

Burpee box jump-overs (24/30 in)

Metcon (Time)

INTERMEDIATE

9-6-3 reps for time:

Snatches (95/135 lb)

Burpee box jump-overs (24/30 in)

Metcon (Time)

BEGINNER

9-6-3 reps for time:

Snatches (55/75 lb)

Burpee box step-overs (12/20 in)

Post-Workout Strength

Metcon (Weight)

EMOM 10:

1 Snatch

– Increase load across as many sets as possible.