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 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