Fitness Heroics – CrossFit
In’s
Yoga/Mobility
Test overhead squat mobility
-Couch/Hip Flexor Stretch w/ Band
Retest OHS mobility
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
Power Snatch (sets of 5 reps)
3 sets of 5 @ heavy weight
WOD
4/15/2015 (Weight)
14 minute ETMOM
12 Weighted lunges
Scaled:
any weight starting weight
RX:
45/35 starting weight
RX+:
Overhead 45/35 starting
Out’s
50 Leg Tosses w/ Partner