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5-17-2017

17
May

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)

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