Fitness Heroics – CrossFit
In’s
30 Overhead Squats w/ PVC or Bar
Yoga/Mobility
Stretch on rig
-Chest
w/ bands
-Hip Flexors & Quads
Warm-up
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
Skill/Strength
Snatch (Finding 1 rep max)
The Skill/Strength states “Snatch” this means the lift must start from the ground but can end in the Squat, Power, or Muscle positions.
WOD
6/25/2015 (E90SOS/Snatch) (AMRAP – Rounds and Reps)
9 Minutes Every 90 Seconds On the Second (E90SOS)
1 Snatch
4 Overhead Squats
Scaled: any weight
RX: 85%-90% of 1 RM
RX+: 85%-90% of 1 RM, Must initiate squats w/ Squat Snatch
Out’s
VooDoo Floss Knees