9/4/2015

9/4/2015

  

The first workouts for the crossFit Team series will be released next week. Im still interested in taking part. I have talked to a few people but we still need one more women to complete the team. If you don't know what the Team series is its pretty similar to the CrossFit open but done as a team of 4, 2 Men and 2 Women. If you are interested shoot us a message or talk to me when you see me in the gym so I can get a team signed up. Thanks

General Programming:

1) Coach led Warm-up

 

2) Burgener Warm up

1. Down and finish x5

2. Elbows high and outside x5

3. Muscle snatch x5

4. Snatch lands 2”,4”,6”

5. Snatch drops x5

Skill Transfer exercises

1. Snatch grip push press x5

2. Overhead squat x5

3. Snatch drops x5

 

3) 3 rounds for working time of

5 Snatches (full lift) at 70% of 1RM

15 bar facing burpees

5 snatches (full lift) at 70% of 1RM

Rest 90 sec between rounds

 

Notes:To find your working time subtract your total rest from your total time

 

4) Mobility/stretching

 

Competition Programming:

1) EMOM for 5 minutes complete 3 power snatches starting at 55% + 10Lbs of your max snatch and adding 5 lbs each minute.

 

2) EMOM for 5 minutes complete 3 power cleans plus 1 jerk starting at 55%  + 10lbs of your max and adding 5 lbs every minute

 

3) Back Squat 1X5@ 70%, 2x5@ 75%, 2x5@ 80%, 2x2@ 85%

 

4) For time complete

21 manmakers

9 C2B pullups

15 Manmakers

15 C2B pullups

9 Manmakers

21 C2B Pullups

 

5) Mobility/stretching


 


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