MONDAY
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
2 sets:
:40 single-unders
10 medicine-ball deadlifts
10 medicine-ball squats
2 sets:
:40 double-unders
10 medicine-ball squat cleans
Extended Warm-up
Warm-up (No Measure)
CLEAN
1. Down and “Finish”
2. Elbows High and Outside
3. Scarecrow Drop
4. Muscle Clean
5. High Hang Power Clean
6. Hang Power Clean
7. Power Clean
PUSH JERK
1. Strict Press
2. Dip and Hold
3. Dip and Drive
4. Dip and Finish
5. Press under bar
6. Push Jerk
SPLIT JERK
1. Stance
2. Split Catch
3. Catch and Press
4. Split Jerk
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
Strength
Clean and Jerk (1-1-1-1-1-1-1)
Build to Heavy single Clean & Jerk
Clean and Jerk (3-3-3-3-3-3-3)
Beginner
Build to moderate/heavy 3 rep Clean & Jerk
Post Workout Skill
Metcon (AMRAP – Reps)
EMOM 5:
Max set chest-to-bar pull-ups
– Perform 1 set every minute with the goal of accumulating as many reps as possible across 5 sets.