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W3D23

29
Apr

W3D23

Fairview Park – CrossFit FVP

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
2. Hang Squat Clean 4×3-5
3. Press 5×3

Conditioning
4. 4 rounds for time.
25 Double-unders
7 Hang Power Cleans 95/65
7 Push Presses 95/65
10 Back Squats 95/65
– Post time.
– 15-min time cap

1: (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

2: 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

3: Hang Clean (4×3-5 increase)

4: Shoulder Press (5×3 increase)

5: Metcon (Time)

4 rounds for time.
25 Double-unders
7 Hang Power Cleans 95/65
7 Push Presses 95/65
10 Back Squats 95/65
– Post time.
– 15-min time cap