Thrusday 8/31/17

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Prominent Headquarters – CrossFit

Warm-up (No Measure)

Row 400m

Mobility: Shoulders, hamstrings

3 rounds

5 empty barbell OHS,

5 extended lever kips,

10 mountain climbers

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

Snatch (8×1 @ 90% of 1rm)

0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00

Metcon (Time)

(CAP 7min)

21-15-9

Overhead squats (135/95)

TTB
You have a short 21-15-9 workout. You have overhead squats and TTB. The TTB are likely to make the OHS more difficult as you will struggle to keep the bar overhead with a compromised midline. You should look to break this workout down as needed with short rest. 21-15-9 is always viewed as a sprint.

Mobility

Midline, Shoulder stretch

Scaling Options

OHS: Weight of the barbell

TTB: Extended lever kips