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.
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AuthorCrossFit Pretoria Archives
April 2023
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