6-9-2017
CrossFit Sona – CrossFit
Warm-up
SONA WARM-UP- World’s Greatest Stretch (No Measure)
1 Set for Quality of:
3 World’s Greatest Stretch / Side (Pause 3 seconds in each position)
9 Air Squats
1 Ninety Second Air Squat *
* :30 descent to the bottom, :30 HOLD at the bottom, :30 ascent to finish the rep.
Then,
5 Minute AMRAP for Quality of:
10 Kettlebell Swings
10 Goblet Squats
* You choose the weight, perform at a casual pace.
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
Snatch (5 x 3)
Every 2:30 x 5:
3 Snatches @ 80% 1RM, Climbing
[Scale 1]:
3 Snatches @ 80% 1RM, Across
[Scale 2]:
3 Hang Snatches @ Weight that allows you to catch in the squat.
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP of:
21 Wall Balls (30/20)
15 Toes To Bar
9 Burpee Push-Ups
[Scale 1]:
Wall Ball (20/10)
[Scale 2]:
Wall Ball (14/10)
Knee Tucks