5-17-2017
CrossFit Sona – CrossFit
Warm-up
basic warm up (No Measure)
50 ft bear crawl
50 ft inchworm w/spider lunge
10 squat therapy
10 scap push-ups
1 min ATS stretch
PVC pass-thrus
SKILL
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
Weightlifting
COMPLEX – 1 POWER SNATCH + 1 HANG POWER SNATCH
B: POWER SNATCH + HANG POWER SNATCH (GO HEAVY OR PRACTICE TECHNIQUE)
1 Power Snatch +
1 Hang Power Snatch
Spend 15 Minutes working on the Power Snatch Complex. Build to a heavy weight or practice technique. Use this time to determine what type of Power Snatch you will do in the WOD.
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
*8 minute time cap
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
RX Weights (75/55)
[Scale 1]:
No Change
[Scale 2]:
Hang Power Snatch (55/35)