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W3D26

2
May

W3D26

Fairview Park – CrossFit FVP

W3D26 Fri 5/2/14
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 Snatch Warm-up

Barbell
2. Snatch 7×1
3. Floor Press 4×3-5

Conditioning
3. 8-min AMRAP of:
1 OHS 115/85
1 Burpee Lateral Jumps over bar
3 Power Snatches
3 Burpee Lateral Jumps over bar
5 Power Snatches
5 Burpee Lateral Jump over bar
– Once set of 5 is completed, start over reps at 1+1 and continue until 5+5 before and continue repeating cycle for 8-min.
– Post total reps.

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: Snatch (7×1 increase)

4: Floor Press (4×3-5 increase)

5: Metcon (AMRAP – Reps)

8-min AMRAP of:
1 OHS 115/85
1 Burpee Lateral Jumps over bar
3 Power Snatches
3 Burpee Lateral Jumps over bar
5 Power Snatches
5 Burpee Lateral Jump over bar
– Once set of 5 is completed, start over reps at 1+1 and continue until 5+5 before and continue repeating cycle for 8-min.
– Post total reps.