Wednesday 8/23/17

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Prominent Headquarters – CrossFit

Warm-up (No Measure)

Row 400m

Mobility: Hamstrings, Shoulders, Glutes

3 rounds:

5 inch worms

5 PVC Overhead squats

12 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

Accessory Movement

Snatch (Power Snatch reps are not TNG)

4×2 Power Snatch @80% of 1rm

4×1 Full Snatch @87.5% of 1rm

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

Metcon (Weight)

8min EMOM

5 Clean and Jerks

*Reps must be TNG otherwise round doesn’t count

*Score total weight accumulated eg: 8×5= 40 40x100lbs = 4000 lbs
You have an EMOM for our WOD today. This is another workout where strategy will come to play. You must complete 5 touch and go clean and jerks EMOM for 8 mins. If one of the clean and jerks is failed in the minute, then that minute does not count to overall score. Workout is scored by total weight lifted. Eg: 8×5= 40 40x100kg = 4000 kg

Mobility

Hamstring and shoulder stretch

Scaling Options

Clean and Jerk: Weight of barbell