Wednesday 8/23/17
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
2017 08 22