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W1D9 Strong

15
Apr

W1D9 Strong

Cleveland – CrossFit DTF

Warm-up
1. Row 500-meters
10-15 each of:
Wrist Circles
Elbow Circles
Arm Circle
Bow and Bend
Torso Rotations
Straight-leg Swings
Side-leg swings
Lying Iron Cross
Scorpions
Squat Ankle + Knee Circle
2. Burgener Clean Warm-up
Barbell
3. Hang Squat Clean 4×3-5 increase
4. Push Press 3×10-12 increase

Conditioning
5. 21-15-9 for time:
Box Jumps 24/20
Thrusters 95/65
– 10-min time cap
– Go Rx and move better.

Warm-up (No Measure)

Row 500-meters
10-15 each of:
Wrist Circles
Elbow Circles
Arm Circle
Bow and Bend
Torso Rotations
Straight-leg Swings
Side-leg swings
Lying Iron Cross
Scorpions
Squat Ankle + Knee Circle

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

Hang Clean (4×3-5 increase)

Push Press (3×10-12)

Metcon (Time)

21-15-9 for time:
Box Jumps 24/20
Thrusters 95/65