WORKOUT OF THE DAY 08032022

CROSSFIT
Burgener snatch warm-up:
2 sets:
10 dip-drive
10 dip-drive shrug
10 dip-drive shrug elbows high and outside
10 muscle snatch
10 overhead squats
10 hang power snatches
10 power snatches
– Focus on hitting positions over increasing load.
– Begin first set with a PVC. Try the second set with an empty bar.
 
8 rounds for time:
400m run
– Rest 1:30
 
CROSSFIT BASICS
Burgener snatch warm-up:
2 sets:
10 dip-drive
10 dip-drive shrug
10 dip-drive shrug elbows high and outside
10 muscle snatch
10 overhead squats
10 hang power snatches
10 power snatches
– Focus on hitting positions over increasing load.
– Begin first set with a PVC. Try the second set with an empty bar.
 
8 rounds for time:
200m run
– Rest 1:30
 
POST WORKOUT
3 sets:
:30 foam roll calves/side
:30 T-spine foam roll

CFP+ PERFORMANCE
EMOM 12:
Min 1: 2 rope climbs 
Min 2: | Rest
– Start each rope climb from a seated position on the floor.