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