06272017

FitCity CrossFit – CrossFit

*Have you reserved your kayak yet with Chandree for our third annual Weeki Wachee trip on July 22??!!

Warm-up

Warm-up (No Measure)

2 min Row

AMRAP 2

10m Spiderman Crawl

10m Crab Crawl

5 Vups

10 Superman

Squat & Shoulder Prep

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

Metcon (No Measure)

Snatch technique work
*Alternate between 3 snatch pull from the ground and 5 strict toes to bar.

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

2 Power Snatch (115/75)

2 Pull Ups

4 Power Snatch (115/75)

4 Pull Ups

6 Power Snatch

6 Pull Ups

8….
*Increase by 2 reps each round.

Extra Credit

Warm-up (No Measure)

a) BB Bent Over Row x8-10

b) Front Rack KB Carry x20m

x3

Mobility

Warm-up (No Measure)

Strap Stretch

Shoulder Wall Stretch

Overhead Shoulder Distraction

Bridges x3