12-31-2020
Announcements
New Year’s Hours
Thursday, December 31 (New Year’s Eve)
Open Gym 8am – 11am
Friday, January 1 2021 (New Year’s Day)
Open Gym 9am – 11am
CrossFit Quest – CrossFit
Warm-up
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
Snatch/OHS Complex (10 x 1)
1 Snatch Grip Deadlift
1 Hang Snatch (below the knee)
1 Overhead Squat
Metcon
These are designed to be short and quick! The HSPU work should be unbroken on each round. Ditch the deficit if needed to stay unbroken.
Hang cleans are on the moderately heavy side but again, something that you should be able to get unbroken.
Legs and lungs will be working on the box jump over so keep a strong pace here.
The 3min break should encourage you to go hard. With the reverse order on the second piece, you will feel a bit different, but don’t overthink it.
Metcon (Time)
4 Rounds
– 3 Strict HSPU
– 5 Hang Power Cleans (185/125)
– 7 Box Jump Overs (24/20)
REST 3min THEN…
Metcon (Time)
4 Rounds
– 7 Box Jump Overs (24/20)
– 5 Hang Power Clean (185/125)
– 3 Strict HSPU