‘THURSDAY’

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

2 sets:

:20 good morning + jumps

– Rest :10

:20 air squats

– Rest :10

:20 push-up to down dogs

– Rest :10

Extended Warm-up

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

Skill/Strength

Muscle Snatch (1-1-1-1-1)

Beginner

HANG Muscle Snatch

3-3-3-3-3

Power Snatch (1-1-1-1-1)

Beginner

HANG Power Snatch

3-3-3-3-3

Squat Snatch (1-1-1-1-1)

Beginner

HANG Squat Snatch

3-3-3-3-3

Finisher

Metcon (Distance)

5 sets for height:

3 box jumps

– Rest as needed between sets.

Stretch

Warm-up (No Measure)

Accumulate:

:30 standing quad stretch/side

:30 quad foam roll/side

1:00 cobra stretch